Friday, September 30, 2011

Off day but not a rest day

Conference call at 6am to start the day, followed by a 4 hour meeting, a 2.5 hr car ride and then a flight home from Chicago to Boston.   I slept on the plane but not long enough.  Im feeling so tired that I cant sleep. Absolutely crazy. 

Thursday, September 29, 2011


Not a great workout by any stretch.   Ran with Dennis.  We tried to find a way to get into this huge park in Rosemont near the hotel and only got muddy and wet feet.   Less than 3 miles and then a crappy lifting workout.   5x5 Deadlifts with 50lbers  and then Front Squats 3x5 at 90.   Should have just taken a rest day.

Wednesday, September 28, 2011

Run and Manmaker

Dennis, Christina and I got up and ran a quick 5k.   Fairly easy pace.   Then we hit the gym to do a wod of 30 manmakers for time.    I used 35 lbs vs 40lbs but it didnt make much of a difference.  Completely brutal.   Not sure of my time

Dumbell WOD

So the plan was to run this morning with a couple of my colleagues.   Woke up to rain and when I got outside it was pouring and I didnt pack my running jacket.  Totally bummed out until Dennis appeared who had gotten in late and hadnt committed to run with us.  He said lets hit the gym for a wod so i was ready to go.

1 Mile run warmup. - 7:40.  Started slow and ended up doing the last 400 at 6:30 pace.   I hadnt been sore at all until today.  My chest was just a little tight.

Chris King joined us and we had a 3 person class.

Dumbell WOD - you choose the weight.   I used 45lbs dumbells
5 Rounds

7 Deadlifts
7 Squat Cleans
7 Push Presses
7 Burpees

Absolutely brutal.   I was crushed after the first round but slogged thru it.  I hope these kind of WODS make me stronger,

Total Time
round 1 - 1:24
round 2 - 2:18
round 3 - 2:49
round 4 & 5 6:29
13:02 I think this is right.

Tuesday, September 27, 2011

Rest Day

A true rest day.   A full day of meetings and dinner but was in my hotel room by 9:30am

Monday, September 26, 2011

Day 2 Garage Games

Quiet before the Painstorm
Today went a little bit better than yesterday. 

5.   ”The Chipper”
20 Toes through Rings
30 Thrusters (95, 65)
40 Burpees to Target
50 Box Jumps (24, 20)
The chipper completely sucked.   Felt dizzy before it even started.  I think I had a dozen no reps as well.   All my own doing and legit.  Beat the cutoff by 30 seconds - nothing good to say 9:30

4.  “Row/Sandbag”
5 Rounds for time of:
Descending Row (500-400-300-200-100 meters)
30/20 Push ups
100 meter Sandbag Carry
Descending Double unders (50-40-30-20-10)

This event went better for me but still not very good.  18:30.  Competitive scores were 2+ minutes faster.  

Fundamental issue - need to run through the movements.  I think its great when it is programmed into the weeks WOD.   The guys at CFNE felt very prepared by going thru them.  That said it would have not made a huge difference in my performance.

Probably my last competition for awhile.

Saturday, September 24, 2011

Garage Games Day 1 - Hosted by CFNE

This should be subtitled - getting my Sh*t Together

I think I did a good job not obsessing about the Garage Games during the week so I could avoid last weekends John McEnroe behavior.   I had decided to use this competition as a way to gauge my fitness and be very aware of my reactions and thoughts if I hit a rough spot during the competition.

Well it didnt take long to have my spirits be tested.   Since I had such a long delay between the athlete check in and my first heat I decided to hit the floater.   I was feeling pretty good and had a decent warm-up and the judge was an old roommate and friend Mike Piispanen!  Everything seemed tilted in a positive direction.    First sledge push - not so bad, tire jumps - one no rep but all good, the between runs good.   Last sled push - epic fail.   I was up high on the sled too high.  Got it off the ground but no forward momentum,  again - nothing, starting to panic as the clock in my head goes into hyper drive.  Final time 52.  EPIC Fail.    At that point I realized there was nothing I could do to change it.  Kept my head up,  didnt bitch and moan and put it all in the rear view mirror.

Next up the one that I had trained for the least and had a movement that I can do but certainly not excel at.
2.  “OHS/MU”
A.  Establish a 1 rep max Overhead Squat in 3 minutes
B.  Complete as many reps as possible of Muscle ups (Scaled: Pull ups) in 3 minutes
1 point will be awarded for every pound on the OHS and 5 points will be awarded for every muscle up completed.  Your score is the total of both.

I got a nice warmup and confidence builder down at Warrens warehouse gym.  I was able to put up 185 and felt confident I could get that.   Next curveball - I missed them call my heat- they were slighlty ahead of schedule and I had to jump in to the next group.   Good test would I freak out or would I remain calm and focus on the task at hand.  I was a little concerned about starting too heavy so I went 135, then 165 and got those pretty easily.   Next I did 185 - got it.  Now Im confident but time is running down quickly.   Big error on my part was weight management,  4 guys sharing weights - I should have thought about that and was stuck weighting for 5's or 10's as i didnt have time for a double swap.   I get 2 10's with 30 seconds to go.  20 seconds rack, front adjust to my back and run out of time. Bummer. but still 10lb pr.   Next on to muscle-ups.   They are going better than expected.    I knock off 5 and jump off then a few more and then I die on the vine.  I cant even get singles.  I got 7.  If someone had asked me if I would be satisfied with 185 and 9 before the event I would have said yes.  Sitting here now I really would have liked 205 and 10.   I will adjust my thinking and swap disappointment with a plan for next time.
The other thing I have become acutely aware of is how you feel about your performance and then how you feel about it after comparing it to everyone elses.  I am trying to get it in my head that I am not being true to myself doing that.  Im better to ask - did I compete hard?  did I do my best?, did I give it my all?   Those are the right questions for reflection.  I think i did way better on that front today.

Last Event
“The Lark”
3 Rounds for time of:
16 Power Cleans (Rx:155/105) (Scaled: 115, 80)
600 meter Run


Coach John was in my heat and I knew that If I could stay close to him that might be a good strategy to do well.    I was very happy to have my judge be Christian Rodriguez! A class act and super supportive  I just tried to stay very focused on my reps, in fact someone asked me my rep strategy and I had no idea what it was.  Probably a good thing.  This is one event that when I do the comparison get bummed out.  I going to allow me to do that for 2 minutes. Okay over.  Moving on.   Nice job by my teammates - they were complete monsters.

Friday, September 23, 2011

Travel Day

San Fran back to Boston.  Tired and Hungry.  Great combo!

Thursday, September 22, 2011

SF Hill Running

Up early with a goal of finding every gnarly hill in San Francisco and slogging up it.  It was terribly hard.  The discomfort moved around from feeling like someone was stepping on my chest and I couldnt get a breath to being ready to explode from a pounding heart.   At least I know Im alive.

Wednesday, September 21, 2011

JP Morgan Corporate Challenge

I had a hard time stopping myself from going to the Crossfit gym this morning.   I decided that I had better not push myself too hard with the competition looming and the race.   Its been a long time since I have done the Chase Corporate Challenge.  Probably at least 8-9 years.   I love the energy and the spirit of these races as you run as part of a company team.   The logistics of running a race that big are a huge challenge.  Last night I got there late - in fact just in time for the national anthem and then they called my bib colour to start.  I was no where near the start and not warmed up - oh well.    I ran a fairly consistent race as far as I could tell and was not passed by anyone which is a good thing.


Last thought   I need to do extra running.  Im getting really slow!

Tuesday, September 20, 2011

Rest and Recovery

I have taken an extended period off since the race and FGB6 on Saturday.   I have been feeling very tired and unwell with a sore throat and stuffed up head.  On Monday I went to Open gym time with Susie and helped her work on her overhead squats.   I did a little work but never went to heavy.   Not a great movement for me either. 

Sunday - Rest
Monday  - Light movement - reps of OHS
Tuesday - Travel

Saturday, September 17, 2011

5k and FGB6 Double

I have been excited for this day to come for awhile.  Two legitimately tough workouts to gauge my fitness.   I was pretty bummed when I started to feel sick last night.  My throat started to hurt, sinuses stuffed just not feeling right. I think if this would have been a regular training day I would have elected to choose rest.   But I had told Jack I was doing the run and had all these people sponsor me so I was doing it regardless.

Finish Is close by
5k Run - Run started off well just tucked in behind Dave Conner and Dennis Mahoney.  I knew that trying to match their pace was going to be a bad idea.   6:05 mile - Dennis and Dave went through in 5:45 or so.   Mile two - Clemente Avenue.  My pace slowed dramtically and Mike Power went by me.  Then Tom Miller came up dragging Glen behind him.  I stayed with those two for a quarter mile or so but couldnt match their pace.   Finished 15th 7:10 pace.  Splits 6:05, 14:02 (7:56), 21:10 (7:08)  22:15 (1:05)


Susie was my judge and vice versa. It was great to judge/coach Susie through her first FGB.  She did really well as she didn't game it at all.  She just dug in and tried to crank through it.  I felt like someone had a boot on my chest when I finished.  Not a PR but close to my best.  I think I can do better than that.

Total Reps 304

Friday, September 16, 2011

Rest Day

Took an extra rest day before tomorrows double

Thursday, September 15, 2011

SDHP practice before FGB6

Crossfit Gotham for the 6am class this morning.   I really enjoy training there as every time I drop in to train there I not only get a great workout but Mike Pommerening goes out of his way  to give me feedback, tips to help me improve.    I appreciate the time and energy he extends to me as a visiting athlete. One thing that Mike covered today before we began the wod that I thought was particularly poignant was the idea that people were not really grinding to the end.  He pointed at the board from the 5am class and said look how many people were satisfied with finishing a set and sure enough there were lots of scores that included X rounds plus 5 burpees or y rounds plus 10 SDHP.   He asked why hadn't they started the next movement and fought till the end,  He said that is where you gain that extra bit of edge.  I really loved that!     


As many rounds as possible in 15 mins of:
5 Burpees
10 Sumo Deadlift High-pulls 95 lbs
15 Double Unders

9 rounds and 25 reps.  I finished this completely spent.  My clothes were absolutely soaked. 

Wednesday, September 14, 2011

Someone Is watching

Everyone has someone that looks up to you.  You may not see or know it, but they are watching what you do.   Do you put in the effort in every rep as if someone was watching? 


Barbell Complex
45, 65, 85, 105,125


10 X 250m with 1min break

1.  48.3
2.  49.3
3.  52.8
4.  52.9
5.  53.1
6.  54
7.  54.7
8.  54.7
9.  100.2
10. 52

Wow that was harder than I expected,

5 x 1 Snatch Balance

95. 95. 95. 95. 95

rest day

Rest Day - I need it.  Need more sleep. 

Monday, September 12, 2011

A Look back

 I was looking through and old workout log book and stumbled across my first crossfit workout from back in 2006.   It reminds me that I had wished I had kept a better log or at least a log as good as I had for running and cycling.

First Crossfit WOD 2006
Warm Up
400m run
3 Rounds of
10 Box Jumps
10 Jump Cleans
10 Pass Throughs

Buy in: Run 400m
Power Cleans 135/95
Cash out: Run 400m

Still feeling the affects of Saturday and Sundays WOD.  Had to break up way too many of the Power Cleans.  Dips were fine.  My back is still a bit sore from all the weekend movements.

Total Time 15:07


10 95lbs
8  115 lbs
5  135 lbs
1  145 lbs
2  145 lbs

Looking forward to a rest day tomorrow.

Sunday, September 11, 2011

Better than expected

I thought for sure I would feel pretty wrecked after all the workouts yesterday but other than my some soreness in my lower back I am good.  Back at it in the same class with Susie today. 

1st time doing Max Pushups
400m Run plus Mobility

3 Max Pushups (1 Min rest between)
62, 24, 18 
I was surprised how quickly my numbers dropped off.  It took a lot out of me

Skill - OHS and SDHP

15min AMRAP
Run 400m
10 Sumo Deadlift Highpull 75/45
15 Overhead Squat 75/45

Went head to head with Mike Power and Dave Connor.  Those guys are clearly better runners I was just able to go a little quicker on the DSHP and OHS.  
5 complete rounds plus 400m  Probably only 100m in when time ran out

Good stretch and cool down.  Feeling very tired this afternoon.

Saturday, September 10, 2011

Craic Competition Simulation

Big Day of training.  The tank isnt completely refilled but a lot better than yesterday.   I got in bed good and early and got 8 hours of sleep, which was badly needed.  The plan was to do the regular class at 8am and then come back and hit the 10am Craic team training class.   

6 min AMRAP
200 m run
20 double unders
10 pushups

I think I got 4 rounds.  Felt good.


Deadlifts - 2, 2, 2
135(5), 225(5), 275(5), 325, 355, 395
My last lift was a mistake I thought I had 375lbs on the bar.  Missed the first time I picked it up. Then got 2 reps. It has been a long time since I have gone close to a 1 rep max.

WOD (Regular Class)

WOD: AMRAP 6 minutes
5 Deadlifts (135#/95#)
7 Pull Ups
Wait 30 seconds, and then:
1 minute max air squats

135lbs felt very light after close to 400lbs.  Pretty sloppy form but was going for speed.  I was happy that I was able to butterfly a bunch of the early rounds until my forearms start to burn.   Nice to work with Chris on the DL's and go head to head in this wod.
Final Score - 11 rounds plus 5 reps

Air Squats - 59 reps.   My goal was one per second.  Just missed.

1 hr break-

Craic Conditioning - WOD 1
10 Thrusters (95 lbs)
40 Double-Unders  

small group, 1 heat no judges.  Me, Glen, Sara, John and Bill Malcolmb.  Great to train with Bill.  He always brings energy and attitude to the gym and isnt afraid to push over the red line regardless of outcome.  That man has a huge engine.

I was happy with my first round pace. Just slightly behind John and Bill.  I knew that this wasnt a wheelhouse wod but I could limit the damage.   I was stupid and didnt double knot my shoe so the laces were flying around.  Need to remember that during the competition

Final Score: 4 Rounds 6 reps
Bill - 5 Rounds. John 5 rounds plus and Glen 4

Aprox 10 minute Break

Craic Conditioning -WOD 2
3 Rounds for time
200m Run
30 KBS (70lbs)
I felt like the Michelin man on my 2nd and 3rd runs

Matched Bill on the first run which was fairly quick but not crazy around 42 seconds or so i think.  I was able to put together 30 straight swings.  It didn't seem that punishing so I immediately panicked that I had selected the  wrong weight.  Upon closer inspection i was good.  Started the 2nd run and I was barely moving.  Any lead I had I gave back.  Bill passed me at the turnaround but that was ok I as I wanted to go fast but not fast so i had to wait to pick up KB.  In the next round the KB felt heavy and i had to break my swings up,  I think I did 15, 7, 8.   Starting the last run I was even slower.   Bill was ahead before the turnaround and Glen came flying up.  Bill and Glen sprinted like it was the 100m final.  I again panicked and thought is this only two rounds?  Nope these guys got caught up in the competitive spirit.  Running that hard left them smoked and trying to  catch their breath.  My slow run didnt leave me taxed, not even sure you could call it a run maybe more of a shuffle.  I hit the swings right away and wanted to try to do 15.  Got 12 and then picked it up and did 10 more and then 8.  

Final time 8:27

Bill finished just a few seconds later.  So far the first 3 wods have been good for me.  In a real competition I would be shocked if a 1 rep max clean and jerk or snatch didnt come up. I have to expect this and work on them to limit my loses.   Happy about my performance as I was pretty spent from the regular class.  Was diligent about taking a recovery drink after first class and eating right away when I got home after conditioning.

Friday, September 9, 2011

Mental Health Day

I have been more tired this week than I am when I am on the road.  Not sure why.   When Im tired I dont recover well and its hard to have that extra spark or edge.  I was ready to call it quits on Thursday before we even started the WOD.   Decided to stay with it and take today off.

Thursday, September 8, 2011

Snatch Work

This lift has been the bane of my existence since I started crossfit back in 2006.  It just doesn't come up in programming or in WODs enough on its own for me to make improvements.  I need to add it to my barbell complex and train the hell out of it.   I continually make the same errors over and over.  Pull way to early and the bar is too far from my body.   Ughhh.  Its so frustrating.   Match that with the fact that I was tired and cranky and it wasn't a lot of fun today.   Just pure frustrating.   With all that going on I just tried to keep focused and just worry about the rep I was doing during the warmup and the wod.

800m warmup run
Mobility work

Skill: Hang Squat Snatch – no heavier than 65/35
Spent most of the time just working with the bar.  Why add weight if I cant even do the lift with out a lot of weight on it.

Run 800m
30 Power Snatch 95/65
Run 800m

First run sucked and it went downhill from that.  I just plain struggled with this one.  I found it hard to push myself for all kinds of reasons.   Just a huge disappointment.  Couldnt wait to have this be over.

Time 10:55  Power's did 9:30 Paul did a 9:09.

Thinking that I need to buy a barbell set for home.  Big issue is the ceiling in the basement are too low.   What do do? What to do?

Want to see crappy form?  Watch the video?

Wednesday, September 7, 2011

Triplet plus goats

Warm Up

Cindy Plus

3 rounds of
 5  Pullups
10 Pushups
15 Squats
20 Sit-Ups

10 Min on the minute gymnastic skill work 
2, 2, 2, 1, 1, F, 1,1,1,1

5 Rounds for Time
40 Double Unders
30 Box Jumps 24/20
20 Kettlebells 53/35
20 min Cap

I felt very tired this morning and lacked my regular energy.  I think it is a combo of lack of a good nights rest and probably diet but not really sure.   I would have liked to pass on muscle-ups but went after them and did the best that I could.  I liked the looks of the WOD but knew that 30 box jumps was going to work against me.  I just cant go that fast without getting gassed.

Powers did a 15:07. I was with him till the 2nd round and then he flew through his boxes jumps and that was the end of it.

Total time 16:29.   Bill Malcolm did 12 minutes. Totally sick

Tuesday, September 6, 2011

Monday, September 5, 2011

Hang Power Clean

Lots of new faces in the gym today.  Some drop in visitors and some just new members I will not get the names straight. 
Strength: Hang Power Clean 1-1-1-1-1
Partnered up with Jack which was good. I feel like these lifts are improving for me.

135(5), 155(3), 165(3), 185(2). 205(fail) way to passive, 205(1), 205(1)
3 Rounds for Time
15 Hang Power Clean 135/95
15 Burpees
10min time cap

Time 5:43

This one didnt play to my strength as my arm length really slows me down.  Happy to make it through the first round and most of 2nd without having to break them up.   Lots of strong times on the board.  Coach John did a 4:33 to Bill Malcolmb 4:32 that hurts.

Sunday, September 4, 2011

Craic Team Training

I love these training sessions where we try to simulate a competition like environment.  I'm convinced that the energy and focus of all the competitors raised everyone's game.    The only downside to today was that I was not able to join one of the earlier classes to get a double WOD. Tris had a sleepover for his 9th birthday and Suz and I both couldnt go.  In retrospect it was probably a good thing as I am pretty worn out.

Good turn-out for training - Coach John and Sara, Amanda, Sara C, Paul T, Jack, Powers and myself.   Its nice having a judge to keep you honest, and the keep you going.  I was paired up with Paul and he was nice enough to go first. Paul and John went back and forth in the first round but Paul was able to pull away on the deadlift.  I was really impressed with Paul as he just kept a nice high pace going.  He finished in 5:44.   I knew that the box jumps were where i needed to be really smart - as fast as possible, few fouls and not too fast.   Right before the round I got up and butterflied to see how it would go.  I was worried that butterflying would take too much out of me.   I had the sweat bands on so i wouldnt have to be worried about chalk and thing that will become a more consistent part of my equipment.

The familiar count down from 10...Made it through the first 21 DLs and Pullups unbroken, box jumps not too bad.  about 2:04 for round one.   Made it through the 15's DL and PU's unbroken.  Box Jumps ok.  Last round came up 3 short on pullups and found a little extra bounce in the box jumps.
Total time - 5:17

Saturday, September 3, 2011

Honoring 31 Heroes

The intent of todays workout is to to honor these Heroes that have paid the ultimate sacrifice and provide their families with any relief we can through this fundraiser.  

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
11 Box Jumps (30/24)
6  chest to bar pullups

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a (45/25) plate.  Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Although this was a really hard workout I had the thoughts of the 31 heros in my mind.   Hard to say your suffering if you think what they went through.  My partner was from Crossfit Southie and he more than held his own.  

Team Liberty - 9 rounds plus 4 reps.

This nation will remain the home of the free only so long as it is the home of the brave.

Friday, September 2, 2011

Rest Day? No Way

Again my rest day has been anything but.  I was out very late as I went to the USCF Benioff Childrens Hospital featuring Alanis Morissette and special guest Jay Leno.  Jay Leno really was fantastic, he was nonstop for about 45 minutes. That is a long time and a lot of material.   Alanis was good as well but I have to admit when they dimmed the lights I feel asleep about half way through.  It was all too relaxing.  I was able to rally and hit the after party with  MC Hammer was there as well. Hammer still moves well at 50!   Great show but not quite as good as last year.  I was good and didnt even finish one beer but man it was a late night and a week with not enough sleep.  Its now 2:30am and I need to get to bed.

Thursday, September 1, 2011


Murph is one of the most challenging bodyweight Hero WODs, tackling it at 6am was an added challenge.   I put the 20lb vest on for this one as well.   Dennis, Amy and I were all at Lalanne Fitness, we had a lot of people drop out as they stayed out to late at the Metallica concert.   Its doubtful that I would ever choose staying out late over getting a workout in.  I guess i get more out of the WODS than a night out.

"Murph" w/vest
1 mile run
100 pullups
200 push ups
300 squats
1 mile run

Lots of fast runners wearing vests today.  First mile 6:24

I had planned to split up the pullups, pushups and squats in a 10. 20, 30 but realized that was too many pushups.  I ended up doing double rounds of pushups squats before going back to pullups,  This enabled me to get through the pushups which is usually my slowest part.
 Time back out the door was around 30:40 something.  Last mile I was trying to break 8 got close.
Final time 38:56 new PR for me