Monday, December 31, 2012


What I should be doing to avoid DOMS
Yesterday my left arm and lat were sore but nothing compared to my right lat and arm today. I woke up in the middle of the night and my right lat/rotator cuff was on fire.  It must have been the way I was sleeping on it.   I had thought about doing some kind of wod but decided that running was probably the best choice given my condition.   Of course once I started running everything to started to loosen up well.  First 3 miles between 8:30 and 7:55, 4th mile 7:30 - 5:45 pace and then mile 5 easy recovery plus a 6:30 pace for 3/8th of a mile.  Good to get some miles in!

Saturday, December 29, 2012

Crossfit is my 2nd job

The program called for a me to

A) SQCLN - build to 1 RM
B) split jerk - build to 1RM

I combined them as I was not about to drag the Jerk boxes out  or do 2 sets out heavy cleans.  Not sure that is what the programming meant or not but thats what I did.

a.  95, 135, 155, 155, 175, 185, 205, 215, 215 = loaded up the weight for 225 and decided It wasnt going to happen.  Strength just wasnt there today.  Might be the four days in a row or something else. Just not sure.

b.  95, 135, 155, 155, 175, 185. 205  failed at 215.  Big disappointment.  Considering I did 235 last time. 

WOD 1 
5 Rds for time
50 Du's
10 Push Jerks at 155lbs
rest 1 minute between rounds

Double Unders went well 2 attempts at most in each round.  Push Jerks I had to break up 5 and 5 or 6 and 4 etc...

Total time with rests - 14:56

Rd 1 - 1:31
Rd 2 - 2:39
Rd 3 - 2:03
Rd 4- 2:36
Rd 5- 2:36

2 hr break

WOD 2 
15 minutes on Airdyne at moderate pace - 249 calories



10 Pistols - alternating legs
15 Pullups

9 rounds plus 1

Friday, December 28, 2012

Drills and WOD

Repeat of a few days ago of Snatch Balance work.  Just trying to work on my speed.   Really focusing on not having my chest lean forward on the down portion.  

Hang Snatch - 7x2 More about skill than weight

95, 115, 115,115, 115, 125. 125 - Video tapped the last 3 rounds.   


10,9,8,7,6,5,4,3,2,1 of

OHS @95lsb
Box Jumps


The first 3 rounds of box jumps were good but then i had to mix in some step downs.  Not acceptable.  Need to do 3x10 unbroken work.  Box jumps need to be addressed so they dont let me down.  

Thursday, December 27, 2012

KBS, Burpees, Wall Balls and Double Unders oh my....

A simple old school WOD and nothing else.  Really looking forward to this one.  My double unders are solid, the swings shouldnt be too bad and well burpees are burpees.

for time
50 DU's
20 BUrpees
20 KBS@70
10 Burpees
10 KBS@70
50 DU's

Really happy with this, all swings unbroken,  all burpees pretty good,  double unders were 33 & 17 and them 23 & 27.

Time 3:57

Decided to stick around and join the 9am class as it was a longer wod and I think I need some of that as I get ready for Norcal.

15min AMRAP

50 Wall Balls
25 Burpees
50 Double Unders

2 Rounds 55 reps.

Wednesday, December 26, 2012

Lack of quality

I'm suppose to be videotaping all of my Oly lifts which is a pain in the neck. This is one session that the world would be better off not seeing. I don't think I got but 1 or 2 clean lifts the entire session.   I was hoping that the poor session wouldn't carry over into the muscle ups but even that didn't go as I wanted.

A) PJ 6-4-2-6-4-2

1/1@195s  just not clean. got them up but was slow and sloppy

B) high hang snatch 7x1
115, 115, 135, 135(f), 135(awfu) footwork was terrible, 115, 115

10 MU's for time
rest 5mins
x 3

Round 1 = 9 reps and 1 - 55seconds
Round 2 = 5, 2.1,1,1  Did the first 5 in 27 seconds. Probably should have broken them up - 2:17
Round 3 = 3, 3, 1,1,1,1  - 2:13

Total time - 5:25

Not at all satisfied with this effort.

Tuesday, December 25, 2012

Monday, December 24, 2012

XMAS eve Red Line

I should know that whenever a WOD looks easy on paper its going to completely kick my ass. Today was suppose to be a rest day but I wanted to do the programming the coach gave me for Saturday and take XMAS day off.

row 250m
10 thr @95lbs
rest 3min

You know its bad when the Thrusters are your rest.  My rowing is complete crap right now.  My goal was sub 1:30 every round but it didnt happen.

Round 1 - 1:13   250m pace 1:26
Round 2  -1:21   250m pace 1:28.6
Round 3 - 1:32   250m pace 1:32.8
Round 4 - 1:31   250m pace 1:41.8
Round 5 - 1:36   250m pace 1:40.2

Total rowing time 3:57 1250m 1:35 pace

Sunday, December 23, 2012

Slightly Off Piste

I have been not following the training perfectly over the past couple of weeks either because of travel or work.  Its not like I was slacking off I just had to move some rest days around and I couldn't follow the programming perfectly.  I'm hoping coach doesn't think I'm blowing off the plan.    Since I have some time off Im going to get after it hard.   We had an easy train ride back aside from the Woman who was desperately looking for a window seat because she had motion sickness otherwise. I switched with her since I was fine either way.   She then proceeded to get up 15 -20 times each time promising it would be the last.  I almost told her she was motion sick because she was constantly in motion.   When I got home I decided not to do an easy run but to do what was programmed today in class DT!

I havent done DT since 2010 and when I looked it up I have never done it with hang clean I modified to do it from full power clean.  Today was a huge break through. Did it as prescribed and the jerks werent the part that really slowed me down.  It was the hang cleans. They were tough at that weight. 

DT 5 Rounds @155bs of

12 Deadlifts
9 Hang Cleans
6 Push Jerks

13:08 = Only 1 no rep. Forgot to come to hang position in 4rd round on first clean.  I probably should have broken up the cleans into smaller rep schemes and took less rest.

Here are the splits.

Happy with the effort.

Saturday, December 22, 2012

Crossfit Reebok 5th Ave.

A chance to visit Crossfit Reebok 5th Ave. this morning in NYC and do the hero WOD “Victoria” In memory and honor of Connecticut School Teacher, Victoria Soto. A HERO who died while protecting her students.   We did a warm up outside even though it was cold and blustery.  The facility is top drawer really good amount of room and a huge pullup rig.

5 rounds of:

10 Thrusters (95/65)
14 box jumps (24/20)
12 SDHP (95/65)
12 burpees
27 kb swings (53/35)

Totally full class so not enough boxes to have ones own so I elected to start on the box jumps so that I didnt get caught waiting around.  

Total time = 25:02

I thought I did pretty well until I saw a post by Kevin Daigle and he did 22:18!   Then Daigle shared that James Hobart did 20:35 with a 70lb KBS!  Just proves to me that the better competition the better change for a peak performance

Friday, December 21, 2012

Split Up Work

I headed over to the gym to get my work done so that I had time to pack etc before the madness of the day started.   Got the gym and its as crowded as a subway platform at rush hour.  Just enough room to to do technique  work on my snatch balances.  15 minutes just drilling at 95lbs.  Once I realized I wouldn't be able to do the rest of my work I told Susie she could sleep  in and I took the kids to school.  This is generally a highlight of the day.  We listened to a TedTalk called the future of lying and how people distort the truth th varying degrees depending on the medium.

Came back later to finish the rest of the WOD.

7X2 of Hang Snatchs


WOD 5 Rounds of
400m run
5 muscle Ups

By this time the wind was whipping pretty good and each round the precipitation moved from a mist to a downpour.  All of the muscle-ups were unbroken.  The running got slower and slower each round.

Rd 1 - 2:25
Rd 2 - 5:11  - 2:46
Rd 3 - 8:06  - 2:55
Rd 4 - 11:06  3:00
Rd 5- 13:58  2:54

Thursday, December 20, 2012

Wednesday, December 19, 2012

A crowd favorite

I knew this one was going to be super short and sweet and would all come down to the double-unders.   I can remember the last time I did this,  I was at CFNE and it was a very small class and I rocked it.  It was pre-blog so I cant find my time which is a big bummer. I was hoping to break 4 minutes.

3 rounds of

10 Deadlifts @275lbs
50 Double Unders

Total Time - 3:16

Last round of double-unders was straight thru.

Tuesday, December 18, 2012

Press, Snatch and OTM

Push Press - 6,4,2,6,4,2


I wished that the 215lbs felt easier but it didnt. 

High Hang Snatch 7x3 - get the form right

3@115lbs - best ones of the day
3@125lbs not as good
3@125 OK

On the minute for 14 minutes

odd minutes - 5 HSPU
even minutes - 10kbs 70lbs snatch style

each of the movements took me from 15-20 seconds
The HSPU were all  straight thru and strict till the last round

Monday, December 17, 2012

Simple but painful

Today's wod looks simple but it packed a serious wallop. My initial thought was to do the 2 minute efforts at 1:40. I figured that should be easy enough and a 2:20 recovery pace. It was clear after round one that I was going to get crushed by this wod. For some reason I felt like I was pulling a cable that was attached to a wall not a spinning wheel.  This is exactly the kind of WOD I need to be doing to increase my Metcon.  I will do this one again programmed or otherwise.  It must be done again as I really think I can do much better.

2min row @90% effort
2min row @50% effort

  Meters Avg Pace Stroke Rate
Round 1 587 1:42:00 30
Round 2 559 1:47:00 33
Round 3 553 1:48:00 34
Round 4 542 1:50:00 30
Round 5 553 1:48:00 35
Total 2794 1:47:00 32
Recovery  1695

Total 4489

Sunday, December 16, 2012

Holiday Party unintended rest day

So we hosted the Crossfit Craic holiday party and from what I can tell people had a very good time, probably too good.   We of course went past the closing time by a few hours but what are you going to do.  After cleaning up and worrying whether everyone made it safe and sound it was probably 3:30 by the time I got to bed.  Up and wide awake at 6:30am feeling the effects of too little sleep and a couple drinks.   I so rarely drink anymore because whether its one or two I always feel like horrible.
Decided to move up my rest day as I was completely dragging and realized that it was pointless to put myself in a further deficit.

Saturday, December 15, 2012

Someone siphoned my power

Some days as much as you are excited to workout your body just isnt feeling it.  Today was one of those days.  It wasnt a motivation thing nor was I dragging from lack of sleep but damn the bar seemed really heavy today. 

A) FS 6-4-2-6-4-2 - rest 3mins
6 reps @185lbs
4 reps @225lbs
2 reps @275lbs
6 reps @185lbs
4 reps @225lbs
1 reps @275lbs

Really feeling this in my right upper back.

B) SQ CLN 5x1 (not a 1 RM)

10min AMRAP
5 Squat clean thrusters @135lbs
7 C2B
15 DU's

Again this was a struggle.  Usually pullups are in the wheel house but not today.

5 Rounds 3 reps

Friday, December 14, 2012

Thursday, December 13, 2012

Technique Technique Technique

So after my coach saw my video from Tuesday night he sent me this email - "What time are you going into the gym tomorrow? I need to coach you on the Snatches".    It was great for him to reach out and commit to helping but at the same point frustrating.   After 6 years my Oly lifts still suck and that is hard to swallow.  As much as I wasnt looking forward to the frustration of still not getting it right I was there and ready to go.

We worked on Snatch Balances as well as High hang snatch.  Focusing on speed, going straight up and not looping the bard.   It actually wasnt frustrating at all and I felt like the more I focused on some cues the more consistent I got.     Probably would be good to be doing this at least once a week.  Cant help but think I'm still acting like a junior high kid who would rather play the game than do the little things over and over that will make them better in the game.

3 rounds for time
50 double unders
7 muscle ups

I was actually looking forward to this.   Crushed the first round - 50 straight double unders and then 5 and then 2 muscle ups.   Breaking the MU's up so as not to get to failure. 1 minute for first round
Round 2 double unders probably messed up 3 or 4 times.  Reps 4 and 3 on Muscle ups
Round 3 - Double Unders  5 or 6 attempts.  Muscle Ups 4, 1,1,1

Total time 7:24

Wednesday, December 12, 2012

Airdyne Pacing

Very simply workout today.   10 minutes max calories on the airdyne.   My strategy was to pick a pace that got me close the red line but didnt put me over. I was probably a little light on the first half but it allowed me to pick it up in the second half.  I was at 225-310 watts.  When I do it again I dont want to go below 265.   Total Calories 193.   After the WOD my coach told me the top guys do 300calories.  I would  be hard pressed to do that for 1 minute let alone 10.

Tuesday, December 11, 2012

Back to your regularly scheduled program

After a mix up over the weekend I am back under the direction of my coach.   I am feeing good about my progress as far a strength goes and looking forward to tuning in my metcon.   I think I also better start working on my box jumps as they are something that takes more out of me than should.

A) SP 6-4-2-6-4-2 (rest 3min between sets)

This is the area that I have made the greatest improvement in since last year. All of 1, 3 and 5 max reps have gone up. Here was John's advice "Tomorrow will be your first time doing it so it'll be a little weird. I'd prefer you to undershoot it than over shoot it " as much as I have been really good about following the plan I let this get away from me a little bit.

Warm Up - 10@95
1@175 NEW PR****
3@155 Failed on 4th rep
1@165 Failed on 2nd rep
B) High hang Snatch - build to a 1 RM and video+

Warmup - 5@95
Fail @175
Fail @165
At this point I decided to come down and work on my form

I was a little worried about this one given all the shoulder work as well as the HSPU from Sunday but I was able to power through it in straight sets till the 4th round

5 rounds for time
7 Power snatch @95lbs
Total time = 7:30

Round 1 - 56 seconds
Round 2 - 1:43
Round 3 - 1:29
Round 4 - 1:41
Round 5 1:41
Good consistency.

Monday, December 10, 2012

Day trip to NY

Quick trip to NY - Up early with a 5am departure from Dedham. Good news I was back in the house in bed before midnight!

Sunday, December 9, 2012

Modified Highball Stinger plus Double Under - Swings

 Its odd that I go to the home now and have to think about what I will do. I have been looking at the WODs that CFNE has programmed for its competitors and choose a few from their page.  The first workout was going to be a good challenge for me.  The HSPU's had me worried and the weights were going to be heavy.  I changed the last movement from Thrusters at 135 to Snatches.  Probably should have left it at 135lbs.

Variation of “Highball Stinger”
Every 10 Minutes
3 Rounds For Time:
8 Deadlifts (275)
8 Handstand Push Ups.
Time -  3:37
3 Rounds For Time:
6 Power Clean (185)
6 Handstand Push Ups
Time - 6:34
3 Rounds For Time:
4 Power Snatch 115
4 Handstand Push Ups
Time - 5:24


For time of the following:
100 double unders
30 swings @ 53 lbs
100 double unders
20 swings @ 53 lbs
100 double unders
10 swings @ 53 lbs
Time 11:14

Happy with the effort across the board.  I was getting big sets of double unders so they have improved.

Saturday, December 8, 2012

Early Start

So the intention was to leave this dinner party at 9pm so that I could get a decent nights sleep.  Well the conversation was lively and the next thing I knew it was 11pm.   Didnt get in bed until midnight and then after a long talk with Susie to work a few things out it was 3am.    Feel asleep hard until my phone went off at 5am with a work issue.  I had planned to meet Paul at the gym at 6:30 but I had second thoughts and considered going back to bed.   Decided that it would be difficult to get to the gym later so just decided to grind it out until I was exhausted.   Because of some confusion I am off piste with respect to my training and wont have anything till Monday. Its nice to have a bit of  freedom.

Front Squats - 5 sets of 10
Not good when the warm-up feels heavy. 

That certainly took a bit of the starch out of me.  

Wod 1 
8min AMRAP
30 KBS @70lbs
then rounds of
8 Cleans @135lbs
8 T2B
8 Ring Dips

Got the 30 swings done in just over a minute which was too fast a pace and left me really struggling through the cleans. Was hoping for at least 4 rounds only did 3 rounds 11reps

WOD2 - "Amanda Lite"

Squat Snatch @95lbs

8 minutes even.  This was just hard. 

Friday, December 7, 2012

London - Operating on fumes Dec 5-7

I'm not sure that I have ever gone so many days with so little sleep.  I was working around the clock an although I managed to be highly productive I'm not sure it is a healthy thing to do.  The earliest I was able to get to be bed was 2:30am on Tuesday,  Wednesday I was in bed asleep from 11-2 and then up to do calls from 2-6:30am Thursday night was 3:30am.   As you can probably guess this did not be me in great shape to train and I thought it might be better to rest than get up and push my self hard.  

I did manage to snap a few shots but the best one was when I was headed to the airport and the sun broke thru and was shining on St Pauls while everything else was dark.  The iphone is good but wasnt up to the challenge of that scene. 

Tuesday, December 4, 2012

Crossfit Central London

Mark down another new box visited.  Got a little lost this morning running over to the box from my hotel.   Fortunately I didnt really disrupt the class coming in late as there was one other guy in the box.   The other athlete was wearing a Camp Dudley sweatshirt and I asked him If he knew Andy Bisselle and of course he did.   Either I only interact with a small sample of homogenous people or it truly is a small world.

Good Mobility Warm-Up

Skill Drills

Split Jerk practice at 45 Kilos

WOD  5 Rounds of

8 Thrusters at 65kilos
16 Kettlebell Swings
24 Toes to Bar

This looked long and fairly heavy and that is exactly what it was.  The other athlete had to leave after 3 rounds and I wished I could as well.  The coached changed the WOD to 3 rounds after I finished my 4th round.   17:17.     Grip went first in this wod.  Also still tired.   That is 2 WODs in a row i couldnt finish as designed. I hope its not a trend.

Sunday, December 2, 2012

Cut Short

Cold morning in the gym.  The temperature was only 48 degrees as I was trying to warm up.  A far cry from when it was in the 90's a few months ago.  I did manage to get a bit of a sweat going before I started the first part of the days workout.   My hamstring and legs and upper back are all sore.   
A) Standing Behind the neck shoulder press 8-12 x 5 - rest 2mins 
 Warm Up -
1. 12@75
2. 12@95
3. 8@105
4. 10@105
5. 6@115

B) Squat Clean 6x6 - same weight - rest 2mins
Warm Up 6@95lbs and 6@135lbs

6 rounds of 6 reps @165lbs

Tried to do all touch in go and  No dropping bar.  I would say I was good at 80%.  More disciplined in the later rounds then in middle rounds.   I think I should have gone to 175lbs more for physiological reasons than anything else.     The weight wasn't crushing but 6 reps was definitely putting me to the edge.  I think Im feeling the cumulative effects of the last two workouts
8 RFT 
10 Thrusters @100lbs 
10 Bar Facing Burpees
 On a wod like this one I would usually be really excited to get after it but I was looking at 8 rounds and wondering if I had enough left to go that long.  After the first round it was clear it was going to be a complete shit show.  I was so sore and spent at this point I was crawling on the burpees and having to break up the Thrusters.  Called it at 5 rounds as I think it would have been counterproductive to just do it to finish.   
Round 1 - 1:26
Round 2 - 2:43
Round 3 - 2:42
Round 4 - 2:22
Round 5 - 3:37


Saturday, December 1, 2012

New Move

A) Front rack reverse lunges 8-10 x 4 each leg - rest 1min/3min
Warm-Up = 85lbs
Round 1 - 95lbs - 8 reps each leg
Round 2 - 105 - 10 reps
Round 3 - 115lbs 10 reps
Round 4 - 125lbs 10 reps
20 Sec C+J @115lbs  
40 sec AD 
rest 2:00 
x 3 

Round 1 - 5 reps
Round 2 - 5 reps
Round 3 - 5 reps
Round 4 - 5 reps
I couldnt get the AD to count calories on 4 of 5 rounds.  That said I was pushing myself to the redline every round. Whether I produced the same calories or not I was crushed.

Friday, November 30, 2012

Thursday, November 29, 2012

Lalanne Visit 2

I was able to squeeze another trip to Lalanne in between calls, meetings, dinners and what seems to be the daily crisis.  I really like there programming as its a good combination of strength and metcons.

Every 30 Seconds - 3 Deadlifts for 10 minutes

Good Mornings

5X5 @95lbs  80% effort

For Time

7 Rounds
10 Burpees
10 KB Swings @ 70lbs


Tuesday, November 27, 2012

Crossfit Lalanne

I was in the office by 5:45am but the good news is that I was able to break away for an hour at 6:30pm to hit the wod at Crossfit Lalanne.    I was psyched when I arrived and saw that Will Sockolov was the coach.   Will is great at evaluating my mobility and eyeing areas that might be holding me back and giving me 2-3 things to address the limitation.

5 Min  Row

Mobility - large emphasis on hips

 As noted:

Back Squat:  5X3

Warm_up - 45bs. 135lbs, 185lbs, 225 lbs

rd 1 - 3 reps @ 275lbs
rd 2 - 3 reps @ 275lbs
rd 3 - 3 reps @ 275lbs
rd 4 - 3 reps @ 275lbs
rd 5 - 3 reps @ 275lbs

WOD-  5 rounds of

10 Back Squats without rack - (rx -185lbs)
10 OH Walking Lunge 45b plate
200M Farmers Walk - 2 @ 55lb KBS

I decided to go with 175lbs.   No one in the class went over 135lbs.  There was a 12 minute cap but I didnt notice this till the 4th round.   I just missed the cap by 18 seconds.

Monday, November 26, 2012

Rest Day

Rest Day in SF.  Long day for sure.

Sunday, November 25, 2012

3 x 10 min AMRAP plus a girl

I was looking forward to this WOD.  A straight out old school crossfit wod - 10 min AMRAP with some basic movements.  The challenge was whether 5 minute recovery was going to be enough.

10min AMRAP x 3 with 5min rest in between
10 Cals on AD 
10 HPC @85lbs - focus on form 
10 Pushups
10 Double unders
Round 1 - 5 rounds plus 20 reps
Round 2 - 5 rounds plus 10 reps - the AD shut down on my 5th round wasted precious time resetting
Round 3 - 5 rounds plus 16 reps 

Consistent from round to round - all pushups and HPC unbroken
Double unders - not perfect but pretty good
After I was done I watched  Super Paul Teehan do Annie so I figured I would give it a try as well.
Annie - 50,  double unders and sit-ups
5:49 - Unofficial time as I had no counter or judge.  Either way happy with the effort. 

Saturday, November 24, 2012

Third Times a Charm

I have been done these Rear foot elevated Split Squats and today I finally did them correctly.  I managed to the get the knee down, no pauses, the right timing on ups and downs and used two dumbells. Minor Victory.

A) Rear foot elevated Split Squat @4020 (4 down 2 up - no pause)  4-6 x 5 
Round 1 - 6 reps with 2 30lb dbs
Round 2 - 6 reps with 2 40lb dbs 
Round 3 - 6 reps with 2 40lb dbs 
Round 4 - 6 reps with 2 40lb dbs
Round 5 - 6 reps with 2 40lb dbs
Legs were really wobbly after this one. Needed some time to recover before I did the WOD
40 Sec THR @115lbs
40 sec AD 
rest 3:00 
x 3 
- All out efforts 
Round 1 - 14 Thrusters  and 15 cals
Round 2 - 15 Thrusters  and 12 cals
Round 3 - 14 Thrusters and 12 cals

Friday, November 23, 2012

Run Day vs Rest Day

I decided to do a run as I thought it might help speed up my recovery.   Probably would have if the course wouldnt have been so hilly.   I really had to hold myself back from going all out against the course.  I have done this run plenty of times in the past.  Can really tell that I have nt been running in a long while.

Legs havent recovered from the last few days and Im not sure the run helped

Thursday, November 22, 2012

Crossfit Mount Kisco

A new box opened up 10 minutes from my mother in laws house two weeks ago - Crossfit Mount Kisco this would make working out simple If they allow drops.  So I sent them an email    I sent them an  email earlier this week.  They got right back to me that they did but they would be closed on Thursday and Friday.   Last night I decided to check once more as these things can change, and low and behold they had a 7am and 9:30am class today.  I decided to go to the 7am class as I thought dropping in on that one would be the least disruptive.  "Who in the world would be up that early on a holiday".  

As I have found at every crossfit box - these guys were super welcoming! In fact this might have been in the top 5 in terms of making me feel at home.


followed my min-wod

300m Row
400m Run

Total time- 3:15

I was happy with the row staying well below 1:30 pace. When I got off I couldnt believe how wobbly my legs were.  I was expecting to be winded but not wobbly.  Took me 150m to find a decent pace.  If I do this again I think its probably smart to slow down the row just a bit so the run can be harder. 

Followed By
BEAR COMPLEX - 5 Rounds of 5 reps of
Front Squat
Shoulder to OH
Back Squat
Shoulder to OH

I think the bear complex is one of the best all around wods that exists.  Its been a few months since I have done this but I think Im much stronger.  I probably started out to light and should have taken a shot at 175lbs.  I should have used the 95lb round as my warm up round.

Round 1 - 95lbs
Round 2 - 105bs
Round 3 - 115lbs
Round 4 - 135lbs
Round 5 - 155lbs

They were absolutely great about letting me hang out and do the wod my coach programmed for me.

1min KBS@70
1min rest 
1min Burpees 
1min Rest 
x 2
rest 3min 

I feel like my metcon is coming around with all of this interval type work.  Feeling good about how things are coming together as I'm maintaining my strength as well as now getting the engine tuned up.  As long as work doesn't wear me down to badly I will be ready for March.
Round 1 -  27 swings - 24 burpees
Round 2 - 20 swings - 16 burpees
Round 3 - 22 swings 17 Burpees
Round 4 - 24 swings 18 Burpees  

Wednesday, November 21, 2012


I think this workout is exactly what I need to improve my metcon.   Intervals but a recovery that keeps me working so that the WOD is long by Crossfit Standards.   Tried to stay 1:30 or less on the Row.  That was harder than I expected it to be.  Even the 50% effort seemed hard after the interval.

5min warmup 
40sec @100% 
4:20 @50% 
rest 5mins 
5min row warmup 
40sec @100% 
4:20 @50% 

Rest Day

Tuesday, November 20, 2012

Basic but Brutal

A) Seated Behind the neck shoulder press 4-6 x 5 - rest 2mins 
Warm up 10x45lbs and 6@95
Rd 1 - 115 (6 reps)
Rd 2 - 125 (6 reps)  
Rd 1 - 125 (6 reps)
Rd 2 - 125 (6 reps)
Rd 1 - 115 (4 reps)
Rd 2 - 125 (5 reps)
B)Squat Snatch w 2 sec pause above the knee - 6x3  (moderately heavy) rest 10sec
Did 6X3 at 95lbs and then did 6X3 @105lbs. Probably should have gone heavier
C1) Strict Pullups 1 sec hold at top + bottom x6 - rest 20sec
C2) strict dips with 2 sec pause at the bottom AMRAP x 6 - rest 3min
Rd 1 - 10 & 9
Rd 2 - 8 & 8
Rd 3 - 6 &7
Rd 4 - 5 & 6
Rd 5 - 4 & 7
Rd 6 - 6 & 6
D) DB ext rot 8-10 x 3 - 1min rest bwt arms

Sunday, November 18, 2012


Todays WOD was an AMRAP interval with rest built in.  I dont think I have ever done an AMRAP with rest but I defintely needed as I was going all out.  Made one minor change in changing the rest from 3 minutes to 2 minutes so I had a shot at getting 5 rounds in.

15min AMRAP 
5 C2B 
7 Pushups 
15 Double Unders
20 cals on AD
rest 3min 

5 Rounds
Rd 1 - 1:14
Rd 2 - 1:30
Rd 3 - 1:29
Rd 4 - 1:21
Rd 5 - 1:14

Saturday, November 17, 2012

FLL Robotics Comp and then WOD

FLL Robotics Competition (7:30am - 3pm)  and then back to our regularly scheduled programming.  When I looked at this WOD I thought it was exactly the same as Tuesday.  Sent out a quick email to the coach for clarification and he pointed the time and rep counts had changed.  Little things like this change the workouts pretty dramatically.   Unlike Tuesday I had plenty of time to get the work in and I still managed to mess it up.

A) Rear foot elevated Split Squat @4020 (4 down 2 up - no pause)  4-6 x 5 
 The first mistake I made was doing this movement only holding one dumbell versus two.   I went with 45lbs and felt all proud of myself of getting the rep count down but doing 8 reps every round.  Yeh nice job but it was 4-6 reps not 8-10 reps.   The upside is that my legs were screaming so I worked them very hard regardless of whether I got the reps and weights right.
 So my simple mindedness didn't end there I was suppose to do 40 sec movements but I wrote down 30 second intervals thinking I did 20 second intervals on Tuesday.
What I was suppose to do!
40 Sec THR 
40 sec AD 
rest 3:00 
x 3 
- All out efforts

What I did by accident
30 Sec THR 
30 sec AD 
rest 2:00 
x 3 
- All out efforts 
Round 1 - 11 reps - 11 cals
Round 2 - 11 reps - 10 cals
Round 3 - 11 reps - 10 cals
I also warmed up and closed with double unders on the minute trying to do 30 consecutive.  

I actually just read the workout plan and I actually did the right thing.   The other wods are for next week.  Maybe I just need to get some sleep. 

Friday, November 16, 2012

My Friday Night Lights

I have shifted my training to late nights this week because of my schedule.    Training at night in the empty gym brings me back to the days when I would spend every weekend in the field house at SLU.  I think I was the only one in there on a Friday and Saturday night.  I had the whole place to myself and it was awesome.   I would spend hours working on my soccer skills or in the weight room.   Im not sure as a teenager I would have programmed something as punishing as this workout but pretty darn close.

5min warmup 
30sec @100% 
4:30 @50% 
rest 5mins 
3 TnG PC @135lbs
5 Burpees
Sprint 100m 
rest 6:00

Round 1 1:27
Round 2 1:15
Round 3 1:19

This was all about the transition into the rower as over half the time was on this.

Wednesday, November 14, 2012

Late Night Wod

Day was so busy I didnt get into the gym until 9pm.   I'm always in a good state when I am the gym by myself at night.  

A) Seated Behind the neck shoulder press 6-8 x 5 - rest 2mins
Warm-Up - 95lbs

115lbs - 7 reps
115lbs - 8 reps
115lbs - 6 reps
115lbs - 5 reps
115lbs - 6 reps

B1) Squat Clean w 2 sec pause above the knee - 6x3  (moderately heavy) rest 10sec
B2) Strict C2B's x6 - rest 3mins

1. 3x175lbs - 12 reps
2. 3x175lbs - 12 reps
3. 3x175lbs - 12 reps
4. 3x175lbs - 12 reps
5. 3x175lbs - 12 reps
6. 3x175lbs - 10 reps

C) 3 Kipping HSPU OTM for 10mins - this is skill work working on the kip

Actually very happy with how this went.  I did strict HSPU for the first 4 rounds and then remembered that I was suppose to be doing kipping HSPU's

D) DB external rotations 8-10 x 3
E) Back extensions 3x8 - 2 sec pause at the bottom + top - this was brutal.

Tuesday, November 13, 2012

Lack of Quality

I changed my plans and flew to NY monday night so I didnt have to get up at 4am.  This did allow me to get in the gym and get my work in before my 8am meeting.  The downside it was in the hotel gym which is never easy.

A) Rear foot elevated Split Squat @4020 (4 down 2 up - no pause)  8-10 x 5 
when I give rep ranges (i.e. 8-10) it means you have to do min 8, max 10. If you get to 10 increase the weight - 1min rest between legs, 3min bwt sets. 
This was a bit of shit show.   I started with two 50lb dumbells and realized I would never make it through 5 rounds.  Shifted to 40lb weights and still struggled mightly.   Since the range of motion is so short 4 seconds seems like an hour, and no pause at the top is pure torture.   Even if I didnt get this perfect I felt like I benefited.
Shockingly this hotel as barbells so the Thursters were fine but having to walk all the way across the gym to get on the treadmill and then waiting it to crank up to speed made it challenging.    I just cut down my rest sot that I gave myself 2 minutes to get it done and then start over.  Averaged at least 7 reps on Thrusters.
20 Sec THR 
20 sec AD 
rest 1:20 
x 3 
- All out efforts

Monday, November 12, 2012

Good Start

Coach J had programmed a good re-entry wod which I was glad to do today. 

20min AMRAP 
3 Muscle Ups 
7 KBS@70lbs
10 GHD Situps 
Run 400m 

Goal here is consistent work rate - everything unbroken and that is what I did.

5 Rounds plus 3+7+9

Sunday, November 11, 2012

Worn Out

I ended up taking Friday through Sunday off.   I didnt land until after 1am on Friday and never even got in bed until around 3am.   So the aggregate impact of not enough sleep wrecked me the entire weekend

Thursday, November 8, 2012

Feeling Guilty

Im feeling guilty and since I am Vegas most people might think its because I went to some strip club or got into some other mischief.   Nope its because I did step-ups on the box jumps today versus all jumps.   Its been nagging me all day.   Let me at least explain my logic.   I havent done Kelly or for that matter an 30 minute metcon in over 5 months and thought it might not be a great idea to hit a high rep girl right out of the box.  I started the first round doing full movement box jumps but them mixed in step-up/ step down to increase my cycle time.   This kept me moving fast.   The wall balls felt good and I was doing them big chunk sets.  I think even in the 4th round I did 20 straight.  Those didnt give me too much trouble.  The box jumps did.

5 Rounds
30 Box Jumps
30 Wall Balls

Time - 29:30 much slower than my best time which was last year.  When I was done I wished I would have done straight box jumps.

Wednesday, November 7, 2012

No where to go but up

Pressed for time this morning because of an early start to our executive meeting so tied to the hotel gym.   Since the Craicers are doing 2k row I decided to do that as well.  Its been awhile and with my metcon in the toilet this was sure to be a major league suck fest.

2K row - 7:30

Here are the detailed stats:

Quick 5 minute break and then an 8min AMRAP

10 OHS with a 70lbs short bar
10 Burpees

6 Rounds plus 10OHS and 1 burpee

This was miserable as well.  I felt like I was completely walking through this one.  Seemed like the wheels came off after the first round which was barely under a minute.  Not sure if i am just getting old or there is something else wrong with me.

Very Sad  :(

Tuesday, November 6, 2012

Crossfit Las Vegas

Dennis and I decided to make the trek over to Crossfit Las Vegas since it will become increasing difficult to get a workout in before the days meetings occur. 

Mobility work - double unders and active warm-up

Clean and Jerk
5×3 @ 80% 1 RM Clean and Jerk
Warmed up with 135, 165

5X3 @185lbs - Felt really good.   Power cleaned a few reps in the last 2 rounds.   First 3 rounds did straight through without dropping the bar.   Really happy considering this had been a but of struggle on the jerk last year.

Tabata double unders
Tabata situps
Tabata thrusters (95/65)
Tabata double unders

  Double Unders Sit-Ups Thrusters Double-Unders
Rd1 35 13 7 0
Rd2 18 13 6 13
Rd3 27 13 5 9
Rd4 5 13 4 9
Rd5 10 12 4 10
Rd6 19 13 2 15
Rd7 19 12 4 23
Rd8 11 11 4 14
Total 144 100 36 93

 This Tabata series was brutal.  Usually I can power through a movement but with Thrusters and Double Unders it was impossible to power thru.  I was completely smoked. Fun to do this kind of WOD I miss them.

Monday, November 5, 2012

Travel Day

Up early to get to Vegas so that I can get through all of my meetings.  Productive day with very few distractions.

Sunday, November 4, 2012

Out of the norm

Another couple of wods that I just havent done very often.  Im still having a hard time getting out of bed early.  I am defaulting on the extra sleep hoping that will help me recover.   That said I was still in the gym just after 7:30.

A1) weighted pullups - 5x5 -
rest 30sec
A2) weight dips 5x5 
rest 2mins  -
All rounds @45lbs.  Failed on the last rep in the 5th round of pullups,   4 Rounds of strict. Gave myself a few kipping in round 5.  Felt great on the dips.
5 rounds - record time but don't rush 
max reps BW bench press 175lbs
max reps pullups

I was struggling trying to stay out of the way of the class on this one.  

Rd1 - 5, 22
Rd 2 - 6, 25
Rd 3 - 5, 11
Rd 4 - 5, 15
Rd 5 - 5, 21

I missed the part where the breaks were suppose to be short. this WOD took me 24 minutes to do.  I have to say that my grip/forearms were shot from the weighted pullups.  Mentally I wasnt really ready to push myself to get those extra 3-4.

Finisher 10x15 double-unders

This is the best these have felt in a long time.  Only 11 attempts to get 10x15. 

My left shoulder is bothering me a bit.  Will need to work on that over the next week.  I will be in Vegas this week and the box is a 30 dollar cab ride each way.  It might just be the hotel gym and body weight stuff and a dumbell wod.   If you have any ideas please post in the comment section. 

Saturday, November 3, 2012

New Movements

My coach programmed a new movement - Rear foot elevated squats.  I have seen them done but have never done them before.  Looking forward to see how they go. 
A) - Rear foot elevated split squats with dumbells - 8-8-8-8 -- rest 1min betwee legs - 3mins between sets 
warm up with 2 30lb dumbells
2-40's for 8 left and right
2-45's for 8 left and right
2-50's for 8 left and right
2-55's for 8 left and right
I think next time I will go with 55 right from the start.  

B) - Hang Squat Clean - 3 on the min for 10mins - view as skill work 
Did 3@135lbs for 10min
not for time 
5 rounds 
15 GHD situps (add weight and do them slow) 
15 Unbroken double unders 
15 Wallballs
For some reason I really struggled getting 15 DU's in a row.  It seemed every round i would get 13-14 and then mess up. I ended up doing close to 50 per round.