Saturday, December 31, 2011

Truth Serum

" Truth Serum "
800 Meter Run
10 Handstand Push Ups
20 Kettlebell Swings (70, 53)
30 Overhead Walking Lunges. 15 each side (45, 25)
40 Pull Ups
50 Push Ups
800 Meter Run
50 Push Ups

Total Time 40:55

This looked like a good one off the CFNE site. Crossfit Craic had programmed Murph but I felt like that would be a beat down not that this one wasnt.   I screwed up the wod right after the 800m row and went right to the KBS swings.  I realized i missed them when i finished the first set up pushups.   By this time i was smoked and you never saw a more pathetic set up HSPU's.  They were about 2 abmats from the floor and were generally lousy.   Im not sure what is wrong because just a month ago i was able to bang out 20 straight.   Im not sure if it is the 2 week layoff or the smoking of my triceps last week.  I better start getting back on track or I might as well forget about any hope of qualifying for the masters.   I just dont have the intense gear right now. Im not sure if its fear and Im trying to protect my back or I am just run down from the travel and lack of sleep of this vacation.  Pretty sad that I am more tired from vacation travel than work travel.

This day marks a year of WODs captured in the Blog.  

Friday, December 30, 2011

True Rest Day

REST DAY. A real one.  No travel

Pure Strength

It feels good to be home!  Even better was the fact that I got to train with Susie again today at the Craic house.  

5 Rounds not for time:
5 Bench Press
5 Deadlift
increase weight each set
rest as needed between sets

it was fun to see Susie join our group when we were doing Deadlifts.  She set a new PR on a 5 rep DL at 240.  She made it look easy.  I think she has a 300lb Deadlift in her for sure.  

My bench is absolutely pathetic.  Not sure what the issue is, other than just not strong enough.   I was very happy that I was able to Deadlift and the back has held up fine.

Bench Press - 135, 155, 165, 175(4), 175, 180(4) I just didnt have the fire in me to really get more

135, 185, 225 255, 275, 300, 315, 335.

Wednesday, December 28, 2011

Double WOD - 1 min station wod and Drive

Susie and I managed to get 1 more workout in before we left Canton. The Weather took a turn for the worse and it started to snow with a bit of high wind mixed in. The temperature also dropped from high 30's to 11 degrees and falling.  

3 rounds for max reps
1 min each station
Air Squat
Push Press 45/25lb
Ball Slams

I got through this but clearly didnt destroy it or myself as I think Robin and Susie both beat my score handily.   I did stick with good ROM.   Total Reps  395

Tris managed to collect the eggs from Bob and Robin's hen house again.  He really loves animals and some time in the snow even though it was bitter cold!

 Before I started my trip I checked the website to see how the roads would be.   No report from all of the roads I would be on!  We got stuck behind a plow which was sanding and plowing for the first 35 miles and then again 10 miles later.   I think those roads were the worst of it and it got progressively better once we go past Blue Mountain Lake

Tuesday, December 27, 2011

DOUBLE WOD - ROW, jump, swing

The plan had been for Susie, my Brother Bob and Sister in law Robin to all hit the Craic workout together.  The best plans always seem to go awry.   One would think it would be awesome to work as an assistant athletic director in charge of facilities as you could workout whenever you wanted.  That is good but the downside is it is like going to work on your day off and that is never good.   When we arrived we walked into a project by a work crew that was not going well and my bro had to spend the next hour calling in supervisors etc to get it dealt with.   We ended up doing a whole staggered start.

Row 250m
21 Box Jumps
21 KB Swings 53/35
Row 250m
15 Box Jumps
15 KB Swings 53/35
Row 250m
9 Box Jumps
9 KB Swings 53/35

There was suppose to be another row but we missed that when we did the wod.  Oh well.  I did a 55lb dumbell swing and a 36inch monster box jump

Time 9:10

5 minute break and then

Toes To Bar (15)
Double Unders (50)

This was a horror show.   I couldnt get into any kind of kip on my toes to bar and my shoulders and grip were awful.   double unders got better every round.
Total time 7:37

Monday, December 26, 2011

Drive and then "Christine"

Groves outside of Poughkeepsie
Made the drive to Englewood up to Canton.   I was hoping it would be a shorter drive but it wasnt it was about the same distance as the drive from Dedham.   We made good time and were able to get in a wod prior to dinner. 

" Christine "
3 Rounds For Time:
500 Meter Row
12 Bodyweight Deadlifts (Used 185lbs vs 170)
21 Box Jumps
Not blazing fast but not bad after a 6 hour drive and short warm-up.
Adirondack Mts in the distance

Sunday, December 25, 2011

Rest and Recovery 12-24 and 12-25

I had originally planned to do the 12 days of Christmas WOD at Maxability Crossfit on Saturday morning but by Friday night my triceps were wrecked.  I'm not sure what exercise caused all of the damage.  They were so sore and swollen that I couldn't scratch my head with either arm.  This is the worst bought of soreness I have had in years.  Not sure it it was brought on by hitting things too hard after taking 2 weeks off or whether lack of sleep and dehydration was a factor as well.  Im sure they all contributed to the cause.

Saturday, December 24, 2011

Workout #2 - Strength - Back Test

Added another new Crossfit box visit to my list -  Crossfit Rising.  I had considered hitting the morning class but thought it would be better if I tested my back with a lift later in the day.   I had a hard time finding this place, having actually drove by it 2-3 times.  It was behind a residential house which I didnt expect.  Only 3 guys in the class and they were very welcoming.  They let me know that their coach was away but I was welcome to join.   The WOD was 3X5 Backsquat.  I decided just to get some work in and not go overboard on the weight just to see how my back felt.  That said legs were taxed more than I thought they would be from the mornings beep test.

135(5), 185(5), 225(5), 245(5), 245(5) Clearly not very heavy but the back didnt hurt at all.  

Friday, December 23, 2011

Beep Test

On the road in Englewood NJ at my sister in laws house for the next couple of days.   I wasnt sure if I was going to be able to hit one of the local crossfit gyms so I wanted to get something in the books.   I had been wanting to do the beep test for a long time.

The beep test is also known as the bleep test, pacer test, Leger-test or 20-m shuttle run test, and is used by sports coaches and trainers to estimate an athlete's VO2 max (maximum oxygen uptake). The test involves running continuously between two points that are 20 m apart from side to side. These runs are cued of off  beeps at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase their speed over the course of the test, until it is impossible to keep in sync with the recording (or, in rare occasions, if the athlete completes the test).

I found multiple apps in the Istore and dowloaded two.  The first one I tried had issues with the audio.  This is not good if your being cued by a beep.  The second performed flawlessly.  It called out rounds and as well as recorded the levels and reps per level. 

 8 Rounds.   I think I could do better but I had just done what I think was 8 levels using the first app.  Would like to get in for some weight work later.

Thursday, December 22, 2011

Repeat - You must be joking

Visited Crossfit Maxability today which is in Hackensack New Jersey.   First visit to this box. I think this brings my box total to well over 20 visited.   I have written about the challenges of jumping from box to box during a week and having a real lack of continuity in the ones training programming.   Today was like that week I did EVA at two different boxes in the same week but this encounter of programming was back to back with yesterday - presses and rowing.  It was fun to do a partner wod. Even cooler was that I made their website.

Partner WOD
12 Min. AMRAP
Everyone starts with a .65 mile bike sprint
Complete as many Shoulder to OH as possible 115/75
rotate when partner completes 15 abmat sit ups
Time Trial
2000M Row  
7:54.3  20+ seconds slower than yesterday. Ouch  Very consistent after the first round.

Wednesday, December 21, 2011

Back at It Again

The back is finally feeling normal enough to get back in the gym.  I was hoping for a nice easy reentry wod.  I still have some concern that since the back injury really happened out of the blue that it could pop up again.   Im going to continue to be vigilante about stretching and getting to Dr Gale

Time Trial: 2km Row
Strength: Shoulder Press 5-5-5-5-5 (increasing weight each set)

This was my renentry wod and not a picnic by any stretch. My plan was to try and be as consistent as possible and see if there was anything left at the end.

2k Time - 7:31
500 1:48.6  SPM = 30
1000 1:52.7  SPM = 33
1500 1:53.5  spm= 34
2000 1:56.2 spm 37

warm-up 95lbs

Wednesday, December 14, 2011


Its been over a week since I last posted and more importantly worked out.    I have been working on getting my back better,    I have had multiple visits to the chiropractor - Thanks Dr Gale!  and for massage.   Slowly improving but still not at 100%.   Im trying to be very disciplined and not come back to soon only to miss even more time. This has definitely thrown a monkey wrench in my training.   If there is any good news its that I havent gotten cranky and irritable since I havent been able to work out.  Maybe I am maturing or maybe I just needed some time off. Im hoping by next week I will be good to go.

Wednesday, December 7, 2011

Crossfit Total

My back is getting better but I had some serious reservations about doing the Total give the tax it takes out of your back.  Did a great warm up and the back was feeling good. 

Hand Stand Holds, 20 back extensions and then back to some more hand stand holds.  I go to kick up and POW! right lower back binds up like no ones business.  I could barely stand up.

NO CROSSFIT TOTAL for Me. This will take me some time to recover.

Tuesday, December 6, 2011

Crossfit Lalanne

Run Around Block

10 Wall Climbs

Hang Snatch - just did light as my back is still bothering me

Open Games WOD #1
AMRAP 10 Min
30 DU's
15 Power Snatch #75 (Subbed 5 wall climbs)

I really enjoy training at Lalanne Fitness in San Francisco but my one frustration is that they dont post the WODs in advance.    I knew that doing Snatches would be a bad idea since I had just done heavy strength on Sunday and my lower right side of my back was still smarting.   I knew that I should skip it.  So in the strength work I just focused on technique with a barbell.  In the Finisher I substituted 5 wall climbs for the power snatch.   I got 4 rounds 34/35 reps.

Monday, December 5, 2011

Sunday, December 4, 2011

Strength Work and Miniwod

Sunday is suppose to be a day of reflection, peace and calm.  Today was not anything like this.  In fact whenever I have to head out for the week I start trying to get everything squared away before I leave and ultimately leads to a very bad day.  I was able to cram in a quick trip to the gym.

5 sets of %

Push Press - 135, 155, 155. 155. 175
Muscle Clean - 125, 155, 175. 185, 215(3)
Clean Pulls - 215, 215, 215, 215. 215

Quick WOD mostly for movement versus time
Muscle Up
5 yard hand Stand Walk - this was very bad and needs alot of work

Ben Folland and Dork came in to wod and row  Ben does his first 2k and rows a 6:55! Man that is awesome.

Saturday, December 3, 2011

Crossfit Florian Grand Opening

I was really looking forward to this Grand Opening.   Bill and Beau have set up a fantastic box and have built up a strong cadre of athletes practically overnight.   It was also a chance to catch up with old friends who train at different boxes but there to celebrate the occasion.

Celebration WOD 
3 Rounds
21 Box Jumps 24/20
15 Thrusters 95/65
9 Pull Ups

It was no surprise that this was a very well organized and run event.   The first heat went off at 11am and my heat was the 2nd to last of the day.  Bill and Beau did a nice job matching up competitors and hooked me up by including Lonnie Attaman in my heat.  Lonnie was one of the 20 Athletes in the  45-50 year old Masters Division to qualify for the finals!  He entered the competition in 20th place and moved up to 6th place overall against top caliber competition.   I felt like this was  good test for me.  It was great to go head to head with Bubba at the Garage Games and now Mr Ataman.   

12:40 Heat
1. *John Durocher
2. *Barb Fain
3. *Lonnie Ataman
4. *Mike Golden
5. Caitlin Golden
6. Alison Nilan
7. Rachel Rose
8. Kathy Langen

It is always good to go towards the end as you at least know the score that has to be beaten. I think it was either 6:15 or 6:30. I choose a spot with my back to the rest of the competitors so I would just focus on me and only know where I stood once we got to the pull-up section. A good first round put me neck and neck with Lonnie. Box jumps were definitely Not easy. I need to work those a lot more. Maybe some Tabata box jumps next week. 2nd round I think I broke up the Thrusters. Pull-ups no problem once I took a quick breath. 3rd round labored thru box jumps and had to break up thrusters 7, 4 - 4. Pullups - 9 straight! Broke 6 minutes 5:55. Which at the point was fastest for the day.

I was completely wrecked. I mean worse than that time I blew up on Fran which unfortunately was video taped. My head was throbbing and it was all i could do to breathe. It took me close to 15 minutes before I could really stand and function.


Now that was over it was time for the main attraction.  The final heat had some real studs - John Mcevoy &  Mike Power who both made it to the final 18 in the garage games,  Paul Teehan who won the Turkey Throwdown and Marc Vigneau who was on the Crossfit Cynergy team for the regionals.  Think about the talent in the room for a friendly wod for a grand opening.  It makes you think how far crossfit has come in 6 years. 

As predicted it what an epic battle.  It came down to McEvoy and Teehan with Paul T winning by just a few seconds.  Marc Vigneau finished shortly after and Power rocked it even though he had a strained hamstring.  As you can see from the photo the shirts are off and boys mean business.   The crowd went nuts when Mcevoy stripped his off in the 2nd round.  In fact I saw two women scurry over to get a better look at Teehan.  They certainly fared no better in the post wod pain category.  They were both wrecked.   The key difference is that they were both up in just a few minutes and ready for whatever was next.  Anybody know where I can find the fountain of youth?

Total Carnage

Friday, December 2, 2011

True Rest Day

No travel today!  Took a rest day.   I have been using the Lark sleep monitor as a way of getting a better understanding how much sleep I was really getting.   The data has told me its even worse than I thought.

Over the past month im not even getting 6 hours a night.  This will be the Achilles heal in my training.  Sleep and recovery is so important in order to make any gains.  I will really need to work on this.  The challenge of balancing job, family and training is not easy.  I would bet that no one qualified for the Crossfit Games with this poor a sleep program.   Would like to see how it compares to others.

Thursday, December 1, 2011

Strength Day - OHS and MU's

Excited to be back in the gym this morning.   I went to the gym between classes so I could focus on strength training, specifically a big weakness of mine the overhead squat.  

Warm Up

Midline stability -Plank on boxes with  70lb kettlebell suspended from waist.  4 rounds 30sec to 1 min

OHS Squats

45lb bar (15)
95lbs (10)
115lbs (10)
135 (5)
155 (2)
175 (1)
175 (1)
195 (F)
195 (F)  both times I was very close.  I can do that weight for sure

3 Sets of Max Muscle Ups – Rest 2 Min Between Sets
Round 1 - 10 reps
Rounds 2  - 3 reps
Round 3 - 5 Reps

Wednesday, November 30, 2011


I was a little scared when I saw this posted, that said it was perfect training for me.  The more warmed up I got the better I felt.  I know I can do this a lot faster.   I was operating on about 4 hours of sleep but didnt want to miss a day.
Warm Up:

Gotham Warm Up


Warm Up and Practice the Snatch



30 Snatches (135 lbs)
Time 5:44 

Tuesday, November 29, 2011

Crossfit Gotham - Nutts Prep

Its been awhile since I have trained at Gotham and they have added a bunch of new Rogue pull up bars.  This is huge and shows how dedicated coach Mike P is to his athletes as he has to put them together and pull them apart every morning.  It takes an hour and the first class is at 5am.  You do the math, this man cares.

Warm Up:

Gotham Warm Up


Warm Up the Deadlift to 245 lbs workout weight


Nutts Prep

3 Rounds
3 Hand Stand Push Ups
6 Deadlifts (245 lbs)
9 Box Jumps
12 Pull Ups
15 Wall Balls (20 lbs) I used a 24lb ball.  They had a 30lber but I said no way. 

I was exited for this one and there were some really fast times on the board.   I was able to blast thru and do it all unbroken.  

Final Time 6:15

Monday, November 28, 2011

Rest Day Travel Day

What can I say, most travel days are rest days.   Not very restful that is for sure.

Sunday, November 27, 2011

Deadlift Max Reps with a twist

Warm Up 
Row - Fish game - Score 1067

5 Rounds
1 min max rep Deadlift – you pick the weight
2 min rest
Increase weight every round
score = lowest number of reps

225 lbs - 30 reps  - 6750 lbs
245lbs - 15 reps  - 3920lbs
265lbs - 18reps  - 4770lbs
275lbs - 12 - 3300lbs
295bs  - 8 reps 2360lbs

21,100 lbs moved

Saturday, November 26, 2011

Celebrating Success & Active Rest Days

Took some time off as we were at the in laws and i didnt feel like driving to a box to workout.   Did some kind of hike or walk every day. (Thursday, Friday, Saturday)

More importantly I want to celebrate the success that Susie has had with Crossfit and the no bread challenge.   Its a bummer that she didnt win as she has been crushing her WODs and setting all kinds of PR's:

  1. 1RM Power Clean - 135# (20# PR)
  2. 1RM Front Squat - 170# (25# PR)
  3. 1RM Overhead Squat - 120# (45# PR)
  4. 2RM Dead Lift - 256# (46# PR)
  5. 500m Row - 1:45 (top of the board)
  6. Fran - 6:38 @ 45# (3min PR)
  7. Max Push Ups - 25
  8. Max Dips - 13
  9. 2 Min Max Double Unders - 93 (32 rep PR) 
 Not to mention 3rd Place Turkey Throwdown Rx Division. In CrossFit, we maintain that we are driven solely by performance. We aim to get stronger, faster, better. We suggest the Paleo/No bread, not to lose weight but because it will enhance your performance and make you feel better from the inside out.  Susie you are awesome! 

Thursday, November 24, 2011


Throwback workout - 30 minute on Cybex elliptical and some mobility work.

Wednesday, November 23, 2011




12mins on the clock
1 KB Swing, 1 Burpee, 2 KB Swings, 2 Burpees ….. 10 KB Swings, 10 Burpees
AMRAP Double Unders in Remaining time
Score = Double Unders
First part done in 6:30 something.

Double Unders 216

4X3 Deadlifts
225, 275,315, 335

Tuesday, November 22, 2011


Last did this WOD in March.   For me this is a wod that is all about the right pacing for the row so that when you get off you can get right after the Thrusters.  

I convinced Paul and Dork to hold off so that we could be in the final heat together.   Paul had the leader board with a 6:50 to my 7:19.   Rico had all ready put up a 7:09 to push me to 3rd on the leader board.  Rowing between Paul and Dork I knew I couldnt or shouldnt try to match their pace.   Dork ended up doing a 3:13,  Paul a 3:20.  and  I did a 3:33.   I knew I had to do the Thrusters unbroken.    I was matching Paul's speed but that wasnt good enough as I was already behind.   Paul finished and I was 3 reps behind.  My saving grace was that Paul stopped to chalk up his hands.  I went right to the bar and kept going until I was at 30 finishing just before Paul.   It was a great push for me.   The more I train head to head with Paul the better. 

for time
Row 1000m
50 Thrusters @45lbs
30 Pullups

My final time was a 6:12.   That is a minute and 7 seconds faster than the last time I did it. 

I visited Dr Gale today to have him work on my arm.  Much better after one treatment.

Monday, November 21, 2011

10 Min AMRAP

Warm up 
1k Row
Barbell Complex

5 Clean + Jerk 135/95
7 Push ups

This got hard very quickly for me and it wasnt the pushups but how fast i could cycle through the C&J's.   I need to do this type of wod weekly.

7 Rounds plus 3 reps

Sunday, November 20, 2011

5 Rounder!


800m Run
Plus mobility work

I felt pretty beat up after days off with assorted pains and tightness which is not the norm for me. I would have felt like 2 days off and i would have been able to hit it hard. Managed to grind it out but never felt great.

10Front Squats 135/95
15Kb Swings 53/35
Run 400m



Overhead Squats

2X5 at 95lbs.   I had planned to do more but 9lbs felt like 205lbs. 

Saturday, November 19, 2011

Forced Rest Day

Gym was closed today because of the Turkey throwdown.   I wanted to get a workout in but between the event and the Brimmer Auction it was a forced rest day.  Funny thing is that by end of the day I was more sore than when I started.  

Susie took 3rd in the RX women!  Nice job.

Friday, November 18, 2011

Rest Day - Travel Day

Off to Toronto.  Got home around 9pm and stopped at Craic party.  Had a thought about doing Fran in my suit but then thought better of it.   Did do a few muscle ups

Thursday, November 17, 2011

Snatch Strength

Seven Rounds, not for time
1 Snatch
35 Double Unders
Score = total weight lifted during all seven rounds. i.e – weight from round 1+2+3 etc

Round 1 
125lbs & 35 reps
145lbs & 40 reps
155lbs & 40 reps
175 (Fail) messed up and loaded 25lbs on one side and 15 on the other
165lbs & 40 reps
165 (Fail)& 35 reps
165lbs  &35 reps
170lbs new pr - very ugly

2 Sets of 5 Muscle-Ups

Need to work in getting into Squat with bar overhead

Wednesday, November 16, 2011

Row Row your boat

4 x 500m Row
Rest approx 3 mins between efforts
Each effort should be all out.

No doubt about it on this WOD your going to go deep into the pain cave.   You know its going to hurt badly.  I can honestly say I was questioning myself of whether I had the intestinal fortitude do do what it takes for a PR.   As i reflect know on the WOD I gave it a lot but not all 100%.   
Round 1 1:30.6
Round 2 1:36.7
Round 3 1:41
Round 4 1:53

This WOD also points out how quickly my power drops off.  Need to do more of these types of WODs to build that sustainable power. 

Monday Rest Day - Travel Day

Some light mobility work followed by a flight to Chicago.

Tuesday, November 15, 2011

Strength Building

I was going to work out in Chicago but once I saw this WOD I knew this would be more beneficial for my development.  

Squat Clean 5-5-5-5-5
Max pushups in between each set

135lbs and 62 Push-ups
155lbs and 30 Push-ups
165lbs and 25 Push-ups
185lbs and 25 Push-ups
195lbs 4 straight, failed on 5th but got the 6th. I dropped the bar and regripped on this set.  20 Push-ups

Sunday, November 13, 2011

Garage games Day 2

Nothing out of the norm going into today other than the usual soreness, some severe guilt from yesterday bad behavior and the regular jitters.

400m Sandbag Run (35/25)
20 Overhead Squats (95/65)
20 T2B
200m sandbag run
100 Double Unders
200m sandbag run
20 t2b
20 OHS
400m Sandbag Run

Came back off the run right with Glen who went from last to the front in the 2nd 200m.  That was probably the smarter way to go.  First round aok.   Fell a little behind.  Totally got spanked by double unders.  Out of breath and couldn't get anything going.  Runs started getting slower.   T2B were fine.  Final 20 OHS were ugly and took a lot out of me.  When I went out the door I was a shell of man and ended up walking for probably a few hundred meters of the 400. 

Total Time - 16:31

It was a great event and good to get a gauge for my fitness.  lots of stuff to work on.

Saturday, November 12, 2011

Day 1 of Garage Games at Crossfit Southie

When I woke up with only 3 hours of sleep under my belt and probably 24 over the past 4 days I strongly considered mailing it in.  I decided to just go and do it and whatever happens, happens.

Garage Games - Whitey Bulger WOD

1. Whitey Bulger - 5 minutes to complete 500 m row, 20 lateral bar jump burpees, AMRAP squat cleans @135#. Score is # of squat cleans.

2. SnatchBalls - 7 min AMRAP - 7 power snatch @95# + 10 wall balls @20#
3. Spiderman - 5 Rounds - 20 stand up on the box jumps, 15 pullups, 5 Wall Climbs

Wod 1 went better than expected.   I tried to keep my row around 1:40-1:50 and then just get thru the burpees with enough energy for the Squat Cleans.   I was able to bust out 19.  I really would have like 20 but failed on the last clean.

Wod 2 - This was just pure hell.   I flew out of the gate on the first 3 rounds and then complete imploded.  Absolutely gassed.   Someone said if you actually learned how to snatch you might be good
6 Rounds plus 1.

WOD 3 - This wod was just not good at all.   Mostly because I lost my mind when the head judge came over and added what I thought was a new standard in that my arms had to be close to the wall.  I couldnt figure why this was a standard my chest was touching.  I got fouled for some chest coming up before my legs were up which were totally valid.   Either way my emotional reaction was something that i am not truly ashamed of and embarrassed by.  I let my gym and coaches down for the disrespect that I showed the judges.  This wont happen again but wont make up for what has happened.  I did apologize again to my judge today.

Total time 13:47

Friday, November 11, 2011

Travel Day - Rest Day

I do really need to check how many of my rest days are travel days.   Many of them are out of necessity but I am sure that any progress is diminished by lack of rest and complete recovery.

Thursday, November 10, 2011

Body Weight Wod

No chance to go to CFLV today as there first class is at 7am and my first meeting is at 7am.  Hit the hotel gym at the encore.   I hate paying 15 bucks to these hotel gyms which are usually not good at all.   Dennis M and I had decided to do a short body weight WOD considering we couldnt get into the gym until 6am. 
Warm Up 500m row and mobility

Wod 10 min AMRAP
5 pullups
10 pushups
15 sit-ups
20 squats

We matched round for round with me getting ahead at first and then Dennis catching me in the airsquats

Tied at either 6 or 7 rounds.  Dennis wins on the fact that he jumped up to start a pull-up and I didnt even bother.

Wednesday, November 9, 2011

Crossfit Las Vegas

Back in the city of sin.  Not  a big fan of Vegas, huge upside in that they have 2 really good crossfit gyms.  When the cab dropped us off there was no one there and Dennis and I thought we had messed up and gotten the schedule wrong.  5 minutes to 6 the coach showed up and he even remembered me from my visit last year.  Small class of 4 people


Lots of shoulder and back work


Butterfly pull-ups

Handstand push-up

This was another example of what jumping around can do to your programming.  I had just done heavy deadlifts on Monday and Should Press on tuesday.  Can you say ouch

Total Time 5:45

Tuesday, November 8, 2011

Strength Day

Tabata hollow holds

Skill: Toes to Bar
 3X5 - Shoulder pulls   3x10 

Strength: Shoulder press 5-5-5-5-5
Max effort bar dips in between each set
Rest exactly 3 mins between efforts

(95lbs (5)   - 10 
115lbs (5)   10
125 (5) - 15
145 (4) Failed on 5th - 9
140 (4) Failed on 5th - 10

Monday, November 7, 2011

Rest Day - Travel Day

Travel day and rest day - shocking.

Sunday, November 6, 2011

Deadlifts and Metcon

Strength: Deadlift 5-5-5-5-5 (increasing weight each set)

Paired up with Dork we hit it pretty hard.  
275, 295, 315, 345, 365 

I think this is a new PR for me.  I havent done a 1 rep max in a long time so I am curious to where I stand on that.  

WOD 5 rounds for time
5 Deadlifts @60% of 5 rep max
10 Pushups
 15 Situps
20 Squats

I coerced Dork into going first, told him old guys needed more rest and watched him just fly through the rounds.  I think he finished in 6:55 which was very impressive.   When It was my turn I had decided that I would kill myself to at least match his first few rounds and then see how it went from there. I felt good - that doesnt happen very often.  Once i got to the third round I decided I was going to own this wod.  Kept after it pretty well.  I paused at the bar for just a moment so I would be hard pressed to figure out how to go faster.
5:03.   It would have been cool to break 5 minutes but i will take it.  

Saturday, November 5, 2011

Challenge Accepted - Peer Pressure or Friendly Competition

Challenge Accepted
On of the biggest benefits of crossfit is training with a group.    I can honestly say that you are more accountable to yourself in a group than when training alone.  The other aspect is that in a group you will push yourself harder and challenge yourself more often.

When I reviewed the WOD posted for today I had no plan to do anything other than what was on the board.  That all changed in the warm-up, Sara said grab a kettlebell you are comfortable with to practice the movements.   Badass Jack Daly grabs a 53lb KB, now I planned on grabbing a 35lber for the warm-up but thought geez I cant do that if Jack is using 53lber.    As we moved thru the warm-up it wasnt so bad.   So i decided to try to one up Jack by saying C2B vs regular pullups.   Now this was not very smart as Jack is a pullup Ninja.    So within 5 minutes the ante had been upped significantly.  A tough WOD had become just that little bit harder.   As all good coaches do - Sara Mac said "are you sure you will be good with that weight?"  My response - it wont be easy but I will give it a try.

Skill: Double Kettlebell Clean
Fractured Kettlebell Fran
5 rounds for time
9 KB Thrusters 44/25 (Scaled up to 53lbs)
9 Pullups (Scaled up to C2B)

Total Time 8:06

Friday, November 4, 2011


Mobility Work

Skill: Tabata  Handstand holds
50 Burpees
40 (GHD) Situps
30 Jumping lunges
20 (HSPUs) Pushups
10 (C2B) Pullups

8:58 total time  - 50 burpees split 2:17

Thursday, November 3, 2011

Rest Day Travel Day

Only a partial travel day as I flew to Chicago on Wednesday evening.  Thursday in Chicago for a client meeting and then flew home.  One of the easier travel days I have had.  I made up for it in a stressful operational review.   Nothing like friendly fire. 

Wednesday, November 2, 2011


Warm Up 
3rounds of 
5 strict pullups
10 jumping lunges
15 V-Ups

Skill/Strength: Hang Power Clean
Work to a weight for the following:
1rep on every 3rd min for 15min

I started this but shut it down as my forearm tendon is aggravated by Cleans! I dont like not being able to do the WODs as prescribed.  Had to battle my inner voice to back away from cleans and sub in Deadlifts - 325, 355, 355, 355, 355, 355

3 rounds
Run 200m
5 Hang Power Clean @60% of the weight used above
10 pushups
15 Toes to bar
12 min cap

6:22  All straight thru until 3rd round of T2B 10 then 5

Hand Stand Push-Ups

5, 10, 10

Tuesday, November 1, 2011

Back Squats plus Strength

Warm Up

Hollow Rocks
Squat Bottom
Mountain Climber

5 rounds
3 High Bar Back Squats – 275lbs
50% max effort Deadhang Pullups 10,10.10,10,10
50% max effort Dips 10,10, 12, 12,12,12
Rest about 2 mins between rounds.

Monday, October 31, 2011

Snatch Work

Strength/Power: Hang Squat Snatch 5×1 @ same weight
 Warm -Up - 95 (3) 95(3)
115, 115, 115, 115, 115, 135

Hang Power Snatch 75/45
Box Jump


Messed up and went to the floor on my first 3 snatch reps

Sunday, October 30, 2011

Saturday, October 29, 2011

Split Jerk & DU Chipper

Strength: Find your 1 rep max Split Jerk

  96, 135, 155, 175, 185, 205, 215 (New PR) 225 (Fail), 225 (fail)
The last two attempt at 225 was better i just didnt get under quick enough.   Happy to see things improving.

500 Meter Row
50 Double Unders
35 Kettlebell Swings
50 Double Unders
35 Overhead Squats (95, 65)
50 Double Unders
35 Burpees
50 Double Unders
500 Meter Row

I was hoping I could blast through this unbroken and without sucking wind.  That was me living in a fantasy word.

Time:  19:06  Way too many pity party break

Red Eye and Rest Day

Got home early Friday morning on the redeye - planned rest day. probaby slept about 4 hours on the plane. 

Thursday, October 27, 2011

Finisher at Lalanne Crossfit

Woke up at 3am and had a real hard time falling back to sleep, ie I didnt.   Got a lot of work done and then ran over to Lalanne.   Couldnt get into the St Regis or the W so was staying a lot further away at the Meridian.  I also discovered another crossfit gym less than a block from Lalanne, Crossfit SOMA.  Class times arent ideal but I would like to check them out.

Warm Up 3 rounds
15 pass throughs
15 OHS

15 OHS
145  (15)

RUN 400m
21 OHS (95lbs)
21 Box Jumps
Run 400M
15 OHS
15 Box Jumps
Run 400M
9 Box Jumps

Time - 10:21

Wednesday, October 26, 2011

Early WOD


3 Rounds
15 Pass Throughs
15 OH Squats
15 Situps

3 rounds for time
Run 200
15 Swings 70/53
15 Pushups
15 Pullups
Time 9:07

Had a much harder time with the pullups than expected

Tuesday, October 25, 2011

Strength and Cardio

Strength: Thruster 3rep max
20min cap

95, 115, 145, 165, 175, 185, 205 (fail)

2 mins to complete
Run 200m
AMRAP Wallballs in remaining time
Rest 1 min
Repeat for 4 rounds
Score = total no of Wallballs

Rd 1 = 38
Rd 2 = 28
Rd 3 = 28 
Rd 4 = 25 

Total = 119

Forced Rest Day - Travel

Round trip to NY - left the house at 5:15 home by 9pm

Sunday, October 23, 2011

East Dedham 5 Miler

Still a bit tired this morning even after a rest day but since I couldnt make a class decided to see how I would hold up on the old 5 miler course.  Felt pretty good

Saturday, October 22, 2011

Faberge at the Frick

Faberge Logo illuminated on the floor
Quick trip to Pittsburgh for the Faberge Exhibit Opening celebration. The terrace of The Frick Art Museum was transformed into a Russian-inspired party. The opening night party featured a strolling dinner, and the first private preview of the extraordinary exhibition, Fabergé: The Hodges Family Collection. It was amazing to see all of the treasures these master craftsman created.  What was also interesting was the blog one of curators was posting to share what goes into putting on one of these exhibits.

I only wish we had more time to enjoy Pittsburgh but we had left the kids at home so it was a quick turnaround,

Friday, October 21, 2011


Dont particularly like AMRAPs which is a good reason to continue to do them.

Warm Up @ rounds

400 M
20 OHS with PVC Pipe
10 Pushups

10min AMRAP
10 Thrusters 95/65
10 Pushups

Started out strong and faded quickly 6 Rounds plus 9 reps

Thursday, October 20, 2011

6am Class

Chris King and Dennis joined me at the Craic house as they were in town for a meeting.  Power, Dave C, Jarod all kinds of people in the house today

15mins to find a Heavy 1 rep Power Clean

135, 155, 175, 195, 205, 215 (pr) as far as I can tell

Power Clean 95/65
Burpees – lateral jump over the bar – no clap required
10min cap

Results 4:53 Power beat Dave c and I by a 1 sec.   Luigi supposedly took a minute off that!

Tuesday, October 18, 2011

! rep Max

So I felt great last night and turning around to do another strength workout less than 24 hrs later is not a recipe for hitting PR's.

1.  Squat Snatch, 1 rep Max
2.  Clean and Jerk, 1 rep Max
3.  Back Squat, 1 rep Max

Squat Snatch - 95(2), 115, 125, 135 (ugly)
Clean and Jerk - 185 easy , 205 clean(x,x) jerk(f,f)
Back Squat - 185, 225, 275, 295, 315

Monday, October 17, 2011

Feeling Better

So im feeling better.  Not 100% as my stomach is still not quite right but not sapped of all energy like someone had a 18 wheeler full of kryptonite right next to me.   Pressed for time I had to blast through the CFNE Competitor Strength WOD.  Challenge for me is that I dont have a good 1 rep max to go off.

Power Snatch 5x1 (80%)

95 (5)

Power Clean 5x1 (80%)
Front Squat 85% Didnt have rack so power cleaned to rack
205 (2)
205 (2)

Done - short and sweet

Sunday, October 16, 2011

Under the weather

No training just resting and work.  I will spare you the details

Saturday, October 15, 2011

Run over by a truck

My plan in the run up to the games qualifiers is to treat my Saturdays as a game day.  Everyone at the Craic house was planning their week so that they were well rested for Grace.  My approach was quite the opposite.    I was planning on hitting the Crossfit New England Sweatfest WOD: 

” Paleo Whiskey”
5 Rounds For Time:
200 Meter Run
20 Pull Ups
200 Meter Run
20 Push Ups
200 Meter Run
20 Sit Ups
200 Meter Run
20 Squats

It is essentially Angie with 2.5 miles of running.  Even though I had been up since 4am (woke up and couldn't get back to sleep) I felt this would be a good workout for me.   As always its great to see all my old pals and to train with some of the new studs.     First run felt good as well as the first set of movements.  By round three i was getting passed and the wheels were starting to come off.   I felt nauseous to the point of almost throwing up.  This never happens.  Worse was that I was getting dizzy and my head was pounding.    I ended up getting through it, finished 4th in the class but the time was nothing to write home about.  Total time 36:38    

I have never felt so bad after a workout in my entire life.  I needed to get home quickly as my heat for "Grace"  was only 45 minutes away.   At this point I wasnt even sure I was going to do the WOD.  I was nt recovering.   Usually I feel better withing a few minutes.   I tried to hydrate and get some caffeine in me so I had some spark.   Susie and I walked over and I was debating whether I had it in me or not.  I finally decided that I would bail out if I wasnt feeling it.  

I had check my score in the morning and I have never broken 7 minutes.  That is pretty slow compared to the big boys.   Derek and Daigle have sub 1:30's

I did one warm up and decided it didnt feel too bad and decided to just pace myself and come in under the 10 minute cutoff.   I was matching Glen's time and finished in sub 4. I think it was 3:56.  Happy considering how bad I felt after the first wod.

I spent the rest of the day in bed with a fever and utter exhaustion.  Feeling a little better this evening but no where near 100%. 

Friday, October 14, 2011

Modified WOD

Super busy day.   Took the kids to school so I wasnt able to wod in the am.   All for good as I was able to join Susie in the evening class.  

5 rounds for time
10 Pullups
30 Air Squats

 The workout didnt seem that bad until John walked over and said you should do muscle-ups instead of pull-ups.  I was completely game as I really need to continue to work on them.   They are finally coming around and I have a lot more confidence in my technique.  Im actually not scared of them anymore.

Modifed WOD

5 Rounds of
5 Muscle-Ups
30 Air Squats

I tried to pace myself on the squats so I could have enough recovery before the next round of muscle ups.  I was very happy as i did the first 4 rounds unbroken on the muscle ups and then got 4 in the last round before failing.   Final time 6:35  Pretty happy with that.  For the day I did 29 MU's i think the most I have ever done in  a day.

Thursday, October 13, 2011

River North Crossfit

I have been training at Atlas Crossfit when I have been in Chicago but noticed a new box River North Crossfit.   I checked out the WODs and saw that RNCF had a better wod for me as it included a strength element.

Warm Up

500m Row
line drills - bounds, but kicks, lunges etc...

DEADLIFT 5 X 5 X 5 X 5 X 5

135 (10) Warm Up

WOD:  10 – 8- 6 – 4 – 2
  • SNATCH (95/65)
  • FRONT SQUAT (95/65)
Total Time: 7:08

Tuesday, October 11, 2011

Travel Day to Chicago - Rest Day

Travel to Chicago - Early trip to airport and then late night dinner.

Monday, October 10, 2011

CDG to BOS Travel Day but a WOD

Finally a travel day with a WOD.  We left Paris this morning and landed at Logan around 3:20pm. We should have carried our bags on as we cleared customs and then stood around for 45 minutes waiting for our bags and then handing our passport control in. 

Craic workout
Band Squats

Bar Dips
3x Max Effort

15, 15, 15 - good depth every time

WOD: for time
21 – 15 – 9
Front Squat (115lbs/85lbs)

*10 Minute Time Cap

The time on the board to beat was Paul's sub 4 minute mark.   Since I know that I wouldnt be able to do my strength building stuff I decided to scale up to 135LB.

Time 4:38

 Happy with that time. all unbroken but some breaks at the bar before I began

Post WOD

Snatch and Snatch Balances

Sunday, October 9, 2011

Day 3 Paris

Eglise de la Madeleine
Finally getting used to the time change and got up around 9am I time to make mass at Église de la Madeleine This Church is enormous by US standards but not that noteworthy compared to Notre Dame de Paris or Basilique du Sacré-Cœur.

The mass was quick so I decided to get a run in regardless of the rain as it was only a mist. I had no idea where I was going to run as I was hoping to make it an exploratory run. Along the run I found a race course which I later discovered was the Paris 20k race. The link which can be found here.

I joined the course at the 16km and for kicks tried to see if I could stay with the leaders even for 400meters. No way these guys were flying. Just to be clear I was on the sidewalk not on the course so I didn't get in their way, I ran to the finish at the Eiffel Toerless peeling off before the finish and then taking a bridge over the river to pick up around the 13km mark. Now the run was fun but I was running way behind as we were meeting friends for lunch who were coming over from London via the train. got in around 8k 30 plus minutes.

We had lunch at Brasserie Bofinger. 7 rue de la Bastille, Paris. Another very good meal.
Susie, Martha, me and the kids split a bit early and headed over to to Musée du Louvre. We spent more time outside than I inside as it was super crowded and really really hot inside.

We convinced the in laws to cancel our reservations as we were all very tired and decided to have group room service night in the in laws suite.