Monday, February 27, 2012


Today’s Workout:

3 rounds for time
Row 500m
12 Deadlifts
21 Box Jumps
RX- Bodyweight Deadlifts, Box 24″/20″ , shoot for 10/12mins

Did this one at 5:30am partnered up with Rob  Potash.  I went first and scaled up to 185lbs to be consistent with what I have done in the past.   Felt good. I was chasing the ghost of Bill Malcomb who had done a 10:10 last time around. 

Final Time 10:59

Rob was able to match the 10:59.  

Sunday, February 26, 2012

Back to regular programming

Training during the open is very challenging unless your disciplined and level headed.  I have not been level headed and have been obsessing about the wod and when to do them and how many times to do them.  Now that WOD 1 is in the books for me it was good to just do a workout with the goal of increasing strength and efficiency.   Paul T and I met at the gym while Jarrod was doing a private.  I proposed that we do Bear Complex for strength.   It looks decent on paper but its very challenging.

5 Rounds NOT for time: Post loads used for each round.
Complete 7 reps of the following sequence, rest as needed between rounds.
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rd 1 95lbs
Rd 2 115 lbs
RD 3 135 lbs
RD 4 135lbs
Rd 5 135lbs 4 rounds broke and did 3 more rounds

Saturday, February 25, 2012

Flying Kites

Boston, MA - High winds, with gusts past 50 mph, from this morning into late tonight.  After spending the morning at the gym and then forcing the kids to run errands with Susie and I, I wanted to get them out of the house to do something fun.  So we headed over to Millennium Park in West Roxbury.  The wind was really blowing as you can see from the weather report.   Although it was in the 30's that wind made it seem wicked cold. Tristan was having so much fun he never even notice the cold whereas Jack and I each took breaks to go to the car and warm-up.   Millenium Park is certainly one of the most beautiful spots with views of the city and surrounding areas.   Here are a few shots from yesterdays adventure.

Crossfit Open Workout 12.1

Workout 12.1

Complete as many reps as possible in 7 minutes of:
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Big time energy at Craic today with a large number of folks hitting it again.   I was able to up my total by 6 reps the second time around to get to 112.   Pretty happy with where I am in the standings.  Emptied the tank for sure.

Friday, February 24, 2012

Double Rest Day

Took Thursday and Friday off. 

Wednesday, February 22, 2012

Ash Wednesday - Crossfit Open WOD1

Workout 12.1

Complete as many reps as possible in 7 minutes of:


I think that this needs to be closer to 120 so i have some work to do!  I did have 4-5 no reps.   I will relish my place in the standings while it lasts.   Would be cool if it was Sunday already.


Tuesday, February 21, 2012

OHS skill work

400M run
10 Pullups
15 Pushups
20 Situps
20 Back Extension
30 Toes 2 Bar

Today’s Workout:
Strength: Overhead Squat 5RM
10 @ 45lbs
10 @ 95lbs 5 c2b
5 @115 5 c2b
5 @ 135lbs 10 c2b
5 @155lbs 10 c2b
5 @155 10 c2b
10 c2b

Total of 50 c2b

RX- As written + Accumulate 50 Chest to Bar pullups in sets of 10 in between sets of Overhead Squats
Didnt go heavy on the lift considering tomorrow is day1 of the games,

Monday, February 20, 2012

Test Run

Warm Up
3 rounds
5 pushups
10 Jump Squats
15 Spiders

Coach B clean drills

10min AMRAP
10 Power Cleans
10 Ring Dips

Big class - 20 people -teamed up with Mitch.  We flipped to see who went first.  He lost and went first.  Wow it looked very brutal. 

6 rounds plus 18 reps

Finger was ok.  Couldnt use the hook grip. 

Sunday, February 19, 2012

Messed Up Finger

Got my finger smashed between two dumbbells.  Just when I was starting to feel good.   I hope it heals quickly.  It kept me from training from Wednesday until today.   I guess i could have done squats but I know im not disciplined enough to stop from trying to do too much.


Tuesday, February 14, 2012

Good and Bad

Todays WOD was 1 rep max bench press.   Bench press is just something I never do.  Mark and Power got after it and did some serious damage.  I was happy to get over 200lbs. 
Warm Up
3 rounds of

5 Pullups (I did strict)
10 pushups
15 Squats

Plus mobility

Today’s Workout:
Strength: Bench Press 1RM
135 (10)
185 (3)
225 (assisted)

Tabata Pushups ( Hand Release)
Rd 1 - 15
Rd 2 - 13
rd 3 - 11
Rd 4 10
Rd 5 9
Rd 6 9
Rd 7 9 
Rd 8  8

Then did dumbell press
4 x5 at 35lbs
4X5 at 45lbs
The good news is that shoulder strength feels much better than it did a month ago.  The bad news is that while struggling to get the dumbells back in their spot I got my finger smashed between 2.   Ouch the nail is purple and the tip of the finger is twice the size and its freakin killing me.

Monday, February 13, 2012

Deadlift Double Unders

I feel like I have done this workout before at CFNE so I took the time to look it up and sure enough I had.  Although the weight was a little different they had prescribed 275 vs 225.   My time on Jan 25 2010 was 5:02.
500m row

3 Rounds for time:
10 Deadlifts 225/185
50 double Unders

Time 3:19  beat Power by 2 seconds!

After class did HSPUs
5, 10, 10, 9, 7, 5 = 46
Then 2x5 Muscle Ups

Sunday, February 12, 2012

Game Day Wod 4

The text came and said you ready to hit Game Day 4 Sunday morning at 7:30am?  Whenever I get a text to go train with Paul T I'm in 100%.   The guy is a complete beast and he really has only been at it for just over a year.    He is also good enough to agree to go first in any wod so that I have something to chase.   Today he gave me a target that was going to be even hard to come close to.   He went through the wod at speed even though he broke up the movements aside from the row and box jumps.   He completely crushed it and even though he was spent hit 2 MU's out of 6 attempts.

For those of you not in the know Game Day WOD 4 was just brutal.   Nothing impossible before the front squats but enough to take the stuffing out of you.   I didnt leave myself with much time when I got to the front squats but after a long rest at the bar managed to get 10 straight.  I then proceeded to fail on the clean, rest a bit more and then banged out 10 more finishing with 5 second to spare.

Game Day WOD 4:
60 Calorie Row  9:06 to go
50 Hand Release Push Ups 7:02 to go
40 Games Style Box Jumps (24, 20) 4:20 to go
30 Kettlebell Swings (53, 35 ) 3:05 to go
20 Front Squats ( 185, 135) 0:05 to go
10 Muscle Ups

200 reps!

Rest Days???

Ha! To call them rest days is a bit of a misnomer.   Thursday was a pure rest day but that evening I made the mistake of trying to hang with the big dogs when we were celebrating our success for last fiscal year.  Didnt really drink too much but stayed out way too late.  So late that I thought going to crossfit on 1.5 hrs of sleep was a bad idea.  Friday rest day was negated by a 3 hour delay at the airport which moved a planned 1am arrival to 3:30am.   So given another sleepless night i took another rest day on Saturday!

Wednesday, February 8, 2012

Crossfit Las Vegas

Huge posse of colleagues( Amy Ingham, Sean Urban, Chris King, Glenn Braunstein )made the trek to Crossfit Las Vegas.

Warmup - 500m Row, mobility, Line moves
Nice job by the SFDC crew


Partnered with Glenn and Sean

135lbs (10 reps)
225lbs (10 reps)
275lbs (5)
325 (3)
345 (3), 345(3), 345(3), 345(3), 345(3)

4 RFT of:
50 Double Unders
20 Box Jumps
10 Burpees

Time - 11:03
This went well well.  I was surprised that the box jumps werent a train wreck. I think the real beasts would do this in under 8 minutes.

Tuesday, February 7, 2012

Hotel WOD

Chris King, Christina Kosmowski, Dennis and I all hit the gym for a workout before our meeting.   We couldnt start till 6am as the hotel gym is only open from 6am - 8pm. 

I did the first WOD by myself.   The challenge was that the gym only had short ropes that were pretty shitty.  

4 Rounds
5 pushups
10 KB Swings (53) I used 55lb dumbells
15 Goblet Squats
30 Double Unders

8:45 this is a miserable time.  Spent most of the time trying to do double unders


Dumbell Thrusters (50lbs)

The 50lb dumbells felt very heavy! I had to break this up a lot

Tabata Burpees
I didnt keep track of my rounds just the total.   I did 48 reps which is not great.

Monday, February 6, 2012

Back Squats


4 Rounds:
5 Burpees
10 Squats

Strength: 1RM High Bar Back Squat
10 - 95lbs
4 - 135lbs
3 - 185lbs
1 - 225lbs
1 - 245lbs
1- 265lbs
1 - 285lbs
1- 295lbs
1- 305lbs
1-315lbs tied PR

Sunday, February 5, 2012

Game Day WOD 3

Game Day WOD 3:
3 Rounds for Max Reps of:
1 minute Overhead Squats (95,65)
1 minute Burpees
1 minute Toes To Bar

Got up early to make the drive back to Dedham so I could meet Paul and Jack to do Game Day.  Didnt have much of a breakfast and I was tired before I even started.  When Jack warmed up he realized that he was pretty banged up and it was probably a bad idea to do this one so took a pass.   So Paul and I decided to go head to head.  That is always a good way to amp up the effort.   Paul dusted me on the Burpees but I was able to make a few back on the Toes to Bar.   Satisfied with my effort.  I was completely spent by the 2nd round.

Movement Round 1 Round 2  Round 3 Total
OHS 30 20 12 62
Burpees 19 12 11 42
T2B 25 14 14 53
Total 74 46 37 157


OHS- 30 21 20
Burpees 21 15 16
T2B 17 13 11

Saturday, February 4, 2012

Rest Day/Travel Day

Down in Bedford NY to celebrate Jack's and HC's birthdays.

Friday, February 3, 2012

Lark plus

This winter has been so mild that doing 800m runs at 5:30am hasnt been a problem at all.  I went to the early class because my schedule was jammed but also because i wanted to go head to head with Power.  Power had a rest day.    The WOD was a variation of the Lark workout from the CFNE garage games.   The variation was less weight more running.    I decided that I would benefit from doing heavier cleans as 135lbs probably wont come up in the opens.

Variation of lark
3 rounds for time
15 Power Cleans 135/95  (i scaled to 155lbs)
Run 800m
First round of clean were good and last round.  Needed to push much harder on 2nd round.  
time 17:09

Thursday, February 2, 2012

The level above RX# is POWER

When I walked into the gym today to do this body weight workout I was surprised to see Mike Power with one of the slowest times on the board.   There had to be an explanation as he is just to strong, fast and fit to have had a bad day.  Sure enough upon inquiry Power had scaled up the wod by increasing the reps significantly.  I guess he even considered using a 30inch box but it was out of commission.  Of course this got me thinking, "I wonder if I should do that"?  Then someone mentioned wearing the weight vest.  Hmm Should I wear the weight vest and up the reps?  Should  I just use the weight vest as a scale up?  Or should I just go head to head with Powers time?  Of course the easy answer was to chase the leader.   I wasnt worried about the sit-ups or the push-ups, just the box jumps.  Im just not that fast. 

Box Jump
Push ups

As you can see from the photo on the right I scaled this up.
Felt good to beat Power.  I thought those days were completely gone.

Wednesday, February 1, 2012

Work Capacity Wednesday 3

Saw this on the website and didnt think anything of it.  When I got the gym everyone was asking me how I did on this last year. Couldnt figure out all the interest and then realized it was the opening wod of the crossfit opens. 

10min AMRAP
30 Double Unders
15 Power Snatch

6 rounds even.   Pretty even throughout.   Need to be a bit faster on my snatches. It was nice to partnered up with Ian Loring to push each other through it.