Thursday, May 31, 2012

Day 2 Hell's Kitchen

Strength Work
15 minutes to work:
Build up to 5 rep max on deadlift

135, 225, 275, 315, 365

20 Minute AMRAP
10 Burpee Box Jumps 24/20
20 Toes to bar
30 Push Ups
40 Goblet Squats

 4 rounds plus 60 reps

Wednesday, May 30, 2012

Hells Kitchen Crossfit - New Box

Got a chance to visit another new crossfit box - Hell's Kitchen. 

Skill Work
5X5 Split Snatch

75, 95, 95, 95, 95

12 minute AMRAP of:
7 Strict Pullups
14 Pistols (alternating)
21 GHD Situps

4 rounds plus 6 reps of pullups

Monday, May 28, 2012

Drive and Run

The drive home is always brutal.  I dont care how fast or slow it goes it is just brutal.  Its a long drive but what really is the hard part is leaving to return to the every day grind.  That is the hard part.

Managed to get a short run in broken into two parts.  First mile with Jack and managed to turn my watch off and on in the opposite spots.   During the break with Jack turned it on, during the hard part of the run turned it off.    Went back out after Tris soccer practice and did what felt like 2 hard miles.  Clearly slow by running standards but a good training pace.

Sunday, May 27, 2012

OSCM WOD 3 and a nice hike

WOD 3 – Couplet then 3RM Lift
The first scored event of this WOD will be:
7 Min of max reps of:
1,1-2,2-3,3-4,4-5,5-6,6-…….As high as you can go.
Wall Ball
Athlete will start with medicine ball on the ground and the option of using an Abmat.
The second scored event of this WOD will be: (there will be no break b/w events)
5 Min on the clock to establish your 3 Rep Max Front Squat.

3A - 10 rounds 11 wallballs 2 situps

3b = 185lbs and then 205lbs
This will come down to how much I can clean

6x5 @135
Practice my Jerks

Then Susie, Jack and I went to hike Gorham,  It was fantastic.

Saturday, May 26, 2012


Met the guys at Warren's Crosscourt facility for an early workout.   Kettlebell Rob, Warren and Mike D were there. It was great to see everyone.  

Warm up - Mobility

Prowler Push @ 225 3 rounds of 20m

WOD 2 – Triplet w/run then 2 Min AMRAP
The first scored event of this WOD will be:
10 Min AMRAP
12 Dead Lifts
9 Hang Cleans
6 Shoulder 2 Overhead
150 M Run
Each round is worth 28 Reps.  27 for the barbell movements and 1 for the completed 150 M run.  The format will be every rep counts and there will be no partial rep for an incomplete run.  The weights used will be: Men 40-59 (95 pounds) Men 60+ (65 pounds)  Women 40-59 (65 pounds) Women 60+ (45 pounds).

5 Rounds 8 reps

The second scored event of this WOD will be: (there will be a 1 min rest b/w Event 1 and Event 2)
2 Min AMRAP of:
Kettle Bell Swings
Athlete will swing Kettle Bell past the ear overhead for max reps in 2 min.  The weights used will be: Men 40-59 (53 pounds) Men 60+ (35 Pounds) Women 40-59 (35 pounds) Women 60+ (26 pounds).

52 reps

Friday, May 25, 2012

London Work Week

Super busy week in London - Cloudforce and client visits.   No workouts :(.  No sleep....

Sunday, May 20, 2012

Burpee 400m

I really wanted to ride with a group of friends this morning but after another late night I knew that I would benefit more from a good nights sleep.   This meant that I was on my own for a workout as Church conflicts with the classes at Craic and Florian.   

I did manage getting a ride in with Jack and Tris.  So that was fun.   Susie decided to do Griff after working the house tour so I joined her.   I brought the dumbells over to think up something but after doing a farmers carry to the track i wished i hadnt brought them :)  

I decided to do 400m of burpees.  I believe i saw a guy do a mile of burpees and that looked just dreadful so 400m in comparison looked like a cake walk.

Total Time 18:42

Saturday, May 19, 2012

Competitor Group Training

Crossfit Florian has a group of competitors getting together Saturday mornings before the regular classes.   This is perfect for my weekend training.   

3 Rounds
3 cleans
3 Jerks
15 back squats

rest 3 minutes

Beau, The Kid and Noe all started at 155lbs.  I knew that I would hit my top end a lot sooner so I started at 135lbs. 

135, 155, 185  then for kicks went to 205 got 2 cleans and then missed but then got the next and then did 2 Jerks and then did the next.   Im not in a state to push myself through at this point.

3 Rounds

20 Box Jumps
20 Swings

I probably should have skipped the run because of my calf problem but wanted to do the workout as designed.   It was fine for the first two rounds and then started to really bother me.  Box Jumps were restricted to step downs.

Total time 11:06,   The kid beat me by around a minute.

Friday, May 18, 2012



Warm Up
3 rounds of
10 jumping jacks
5 pushups
10 Squats
10 side lunges

3 Rounds

Max Wall Balls  20/14
Rest 2 minutes

I was looking forward to this until Beau told me to put the 20lb ball back and do 30lbs.   It is the right thing to do but it sure didnt feel like it.   200m run was short enough that my calf didnt hurt.  Nice job by a chick whose name i think is Molly.  Had to work very hard to finish ahead of her on the first 2 runs but she took the third.

32 wall balls a round

Cash out

45,30.15 with 15 seconds of rest

last plank held for 2 min

Run to Fulham

Productive time in London but the downside was little to no sleep and last night was no different.  I woke up around 4:30am and did some emails until about 5:30am.  Was considering going back to bed but decided to venture out for a run.   The mission was to run down to Fulham's Craven Cottage and back.   Not a very speedy run but I was still feeling good about it until the 3 mile mark when my calf started giving me trouble.  It knotted up and hurt all the way down my Achilles.  Thankfully I was close to the hotel and limped back the last half a mile.

Thursday, May 17, 2012

London (mon-thur)

A bad week of training and the double whammy of little to no sleep.  That said I did get the opportunity to dine at two fabulous restaurants. 

The River Cafe:
The River Café is a restaurant in the Borough of Hammersmith and Fulham, London, England, specialising in Italian cuisine. It is owned and run by chef Ruth Rogers and until early 2010, Rose Gray.
Located on the north bank of the Thames in Hammersmithin the former Duckhams oil storage facility modified by architect Lord Rogers, the husband of Ruth Rogers (Lady Rogers). Opened in 1987 as the employee café of the architectural partnership, there is a garden with views of the River Thames.
he River Café is also notable for the number of successful chefs that have trained in its kitchens. These include Sam and Sam Clark of Moro, Ed Baines of Randall & Aubin, April Bloomfield of the Spotted Pig (in New York) and celebrity chefs Jamie Oliver, Hugh Fearnley-Whittingstall and Tobie Puttock.

Amaya, Knightsbridge
Amaya Restaurant is the Indian grill restaurant created by the owners of the renowned Chutney Mary and Veeraswamy.

Amaya focuses uniquely on sophisticated Indian grills, seasoned with subtle complex marinades using time honoured Indian grilling methods. These are prepared in full view in a theatrical restaurant show kitchen

So as I said aside from a couple long walks back from the River Cafe and from the dinner we had on Wednesday night.   Cool place along the Thames next to all of the rowing clubs.   On the way home we walked past Craven Cottage which is tucked in right in a residential neighborhood.   

Sunday, May 13, 2012

Run and Push

We had a nice time down in Bedford even if it was a quick trip. After the drive home we thought it would be a good idea to get the blood flowing.   Susie and I and the kids made the trek to the Dedham track.   It was great to have the kids join in.  They did 200m runs and hand stand holds!


4 Rounds
400m run followed by 10 HSPU = recover and run

Run Splits
Round 1 - 1:13
Round 2 - 1:26
Round 3 - 1:30
Round 4- 1:37

Saturday, May 12, 2012


Saturday Morning Beatdown @Crossfit Florian

5 Rounds
30 KBS  70/53
30 Pull ups

 I was definitely feeling the after affects of a long week and lack of sleep. Even after 7 straight hours of sleep I was still dragging when I got up today. First 800m was 3:30 barely 7 minutes and it felt really hard.   I was just trying to figure out how to gracefully bow out of this one.   Since i couldnt come up with a way I just tried to stay at it and chip away each round.   Clearly I could use some work on my running so If nothing else when Im in London this week I should run. 

Total time 45:33

Friday, May 11, 2012

Red Eye, Rest and Red Sox

 Landed on the red eye and went right to School to see Tristan insect exhibition.  Had a full day of meetings and then took Jack and two friends to the Sox game. Sox vs Cleveland. 

Thursday, May 10, 2012

Lalanne Fitness

6am class at Crossfit Lalanne. Even better when I got their and got a warm welcome from Walker and Todd. 

Warm Up 2X400

Tabata 8 rounds
Hollow Rocks


Hang Power Snatch

95, 105, 115, 120, 125, 135

3 Rounds
21 HPS @75lbs
200 Sandbag run (80lbs)


Wednesday, May 9, 2012

Travel Day - Rest Day

Traveled to NY - Then Flight to SF and full work day.  Nice room at the Le Meridan Hotel.  The view on the left is from our 1 California Office

Monday, May 7, 2012

Nancy's friend

I wasnt up for Nancy with my calf still bothering me,  and as much as I wanted to do it I knew that I shouldnt.  So for once im being smart.  

Nancy's Friend
5 rounds for time
Row 400m
15 Overhead Squats @115

Pretty damn slow - 18minutes.  Need to keep working.

Sunday, May 6, 2012

5k Row

I know I need to work on my running but with my calf messed up I know I need to rest it to get better.  So needing to work on my endurance I substituted rowing.  Having never done a 5k row I wasnt sure what to expect.  I had decided that I should settle into a 2min pace and see how that goes.  As you see from my splits I was slightly over that until the last round. Tells me I have to press a little bit harder in the early rounds.

Overall - 2:01.3
Round 1 - 2:02.7
Round 2 - 2:04.2
Round 3  - 2:01.7
Round 4 - 2:01.8
Round 5 - 1:56.2

Saturday, May 5, 2012

Partner Workout with Wifey

Saturday Morning Beatdown

.In teams of 2 complete: 
.10 HSPU
20 Pull ups
30 Box Jumps 24/20
40 Supermans
50 Sit ups
60 Kick ups
70 KBS
80 Goblet Squats 53/35
90 Double Unders
100m Partner Carry
*Ladder back down to 10 HSPU*
Got to partner up with Suzzara and she carried me through this wod doing all of the hard movements.  She did all of the box jumps, and the majority of the double unders, and goblet squats. It was fun to go head to head with Noe and Gal.   Who I finally got to meet today after hearing about them for so long.  Our final time was 22.43 to their 22:38.  5 seconds down - not to bad.  

Friday, May 4, 2012

Rest Day

Flight was delayed significantly and didnt get home till 1:30am.  We had a fun event for the Brimmer board leadership team last night. 

Thursday, May 3, 2012

River City Finale

  • 500 m ROW
  • 50 Sit Up
  • 400 m RUN

I couldnt figure out how so many people were done that I thought I was in front of.   Weird. Then I looked at the board and it was only 4 rounds whereas when we checked the web site it was 5 rounds.

DL & Desert WOD

PRE-WOD:  DEADLIFT 3 X 3 X 3 X 3 X 3
135, 225, 275, 325, 345, 365

  • 20 Pull Up
  • 200 m RUN
  • 10 Deadlift (60% of 3 Rep Max)
Time = 13:37

Wednesday, May 2, 2012

Press and Triplet

Pre-WOD:  Push Press 3 X 3 X 3 X 3 X 3

95, 115, 135, 155, 165, 175

WOD:  30 – 20 – 10
  • Kettlebell Swings (70/53)
  • Burpee Bar Jump Over (not bar facing)
  • Push Press (95/65)
13:47 minutes