Saturday, March 29, 2014

Regular WOD

Final WOD of the opens.  I really liked the programming for this years OPENs.  Interesting after 4 years of opens that they did this WOD for time.  As nasty as some people thought the WOD was going to be I was looking forward to it.  Too bad that my glutes were sore as hell from DT and the Thursday WOD.
My plan was to just go out at a pace that I could maintain the entire time. Went head to head with Tom Gormley knowing that he would fly on the burpees. 

21-18-15-12-9-6-3 reps for time of:
95/65 thrusters
Bar hop Burpees

I might have paced it a little too much but it was good enough for a regular workout.

Time - 15:57

Friday, March 28, 2014

Classic CrossFit

Was excited to see the classic CrossFit programming scheduled for today.   It would be great if we could turn the clock back to CrossFit before it exploded commercially.  But then again it's always exciting to start something new.  Ok so back to the WOD - the wall balls and burpees were not in my favor but the wall balls sure would be.

AMRAP 10min
50 Wallballs 20/15
40 Burpees
30 Toes 2 Bar
20 KB Lunges 35s/26s
10 Muscle Ups
Rest 10mins
Got 3 muscle ups both rounds.  

Thursday, March 27, 2014

Mike Kennedy - Our Hero

Have you ever been close to tragedy? Or been close to folks who have?
Have you ever felt the pain so powerful, so heavy you collapse?
I've never had to knock on wood, but I know someone who has.

Mike Kennedy is a true hero and will be missed

“The people of Boston have a simple charge today – remember the sacrifice of Lieutenant Walsh and Firefighter Kennedy,” City Councilor Josh Zakim, who represents the neighborhood, said in a statement this morning. “Their heroism and professionalism, both which stood tall in the face of unimaginable circumstances, is staggering. I join all of Boston, reverently, respectfully, and extend our thoughts and prayers to the families, friends and comrades left behind. What our firefighters do for us – how can we ever repay that debt?”

Wednesday, March 26, 2014



Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps


Tuesday, March 25, 2014

3 Hours of Sleep!

Last night woke up wide awake at 1am and couldnt fall back to sleep until 4am.   I pondered just getting up and going to the gym then but decided to wait it out and get another hour of rest. 

Back to Back 10 min AMRAPs

200m Run
15 Stepups
350/250 Row
20 Situps

Did 5 rounds in the first part and then 4 rounds plus 100meters in 2nd half.

We celebrated the Boston office opening today and it is really kick ass.  Awesome view.

Monday, March 24, 2014

Mid Morning WOD

Met Dennis to do the WOD today at 8am.   Low key for the most part.  Andy was doing 14.4 and we started after he ended.   Colin joined Dennis and I. 

Open WOD 14.4
AMRAP 14min
60 Calories Row
50 Toes To Bar
40 Wallball 20/14
30 Clean 135/95
20 MUs

Used the row as my warm up for the most part. Tried to keep even pace and the heart rate down.  Finished at 3:30.  

T2b - 20-15-7-5-3

Wall Balls - 10-8-6-5-6-5
 30 Cleans all singles

I think I had just under 1:30 to go when I finished

MU - 4-1 and then time expired....

Sunday, March 23, 2014

In the hood

I was able to hit the Craic house since my trip to Manilla was postponed.  But first I had to take Tristan to the South Shore for inter squad club scrimmages.  North vs South clubs.  They all played well considering it was their first time outside and it was barely 40 degrees. 

Susie and I hit a wod in the afternoon.  I played it too cautiously and ran out of time versus started failing reps. 
Opens WOD 14.3

AMRAP 8:00 of

10 Deadlift @ 135#
15 Box Jumps
15 Deadlift @ 185#
15 Box Jumps
20 D/L @ 225#
15 Box Jumps
25 D/L @ 275#
15 Box Jumps
30 D/L @ 315#
15 Box Jumps
35 D/L @ 365#
15 Box Jumps

Ran out of time loading bar for 315's.  Clearly had fuel left in the tank but took it all too slow. 

130 reps

Huge day for Clarkson Women's hockey and the whole university! NCAA Champs!

Thursday, March 20, 2014

Crossfit Kawaihae Day 3

 Every coach and every athlete I met at Crossfit Kawaihae was super welcoming and supportive. I dont think I have been in a gym that had so many nice people ever.

Warm Up

400m Run W/Med Ball
PVC Mobility


Rope Climb
L sit hold
Hand Stand Hold
Coach Monica
Ring Hold

1 min each station
2 rounds

5 Rounds
200m run
10 KBS @53lbs
12 Lat Bar Burpees
25 Double Unders

Time - 16:14 

Cool Down
400M run

Ring of Fire abs
5 Sec hollow hold # 10 sec ab movement

9 reps

Wednesday, March 19, 2014

Rowing Tosh

I was close to bagging today and opting for rest but I wanted to get 3 days in a row more! We had a full day visiting the observatory,  Kaumana Caves , Botantica Gardens and the Akaka Falls waterfalls.
Opted to visit health club and do:

Rowing Tosh
3 rounds of Rowing 250m, 500m and 750 meters.  Rest the duration it took you row the distance

55.4 1:50
1:46 1:46
2:43 1:49

1953 total

51.8 1:43
1:45.3 1:45.3
2:44.5. 1:49.6

3495 total

53.8. 1:47.6
1:47.6 1:47.6
2:44.1 1:49.4

4500 total
16:15. Pace 1:48

Tuesday, March 18, 2014


Went back to Crossfit Kawaihae for another wod. I have to admit I was a little scared after the wod yesterday. Well today didn't disappoint at all.

Warm up
Line drills
30 squats, 20 push-ups, 30 OHS, 10 pull-ups

Emom 2 x 5

3 Hang Squat Clean @135

5 SOH @ 135
Programmed to be 65% but could change weights.  I messed up and should have gone heavier 
Emom 1 x 5 @50%
4 front squats @155
6 back squats @155
4 rounds
10 deficit hspu 45lb plates
Did 10,8,5,5 as scaling method
20 burpees to 6" target
Rest 90 seconds

Monday, March 17, 2014


Full schedule today! Since we were all up super early we decide to make the long drive across the island to the Hawaiʻi Volcanoes National Park.

On the drive over we cut thru the middle of the island and the weather changed drastically. The sun disappeared and it was just like Maine with a thick fog and rain and temps 20-30 degrees cooler. We also saw huge herds of wild sheep moving thru the lava fields.

Once we got to the far Northern side the weather flipped back again. So so many amazing things.
1. Stopped at Kikeau visitor center and got a great overview of what we should/could do

2. Saw the smoke from lava activity at the Halema'uma'u crater from the Jaggar Museum. Amazed at the number of steam vents so far away from Crater. We couldn't go past Museum as the road was closed because of a land slide.

3. Drove down the Chain of Craters roads and stopped to see the Thurston Lava Tube as well as to hike the Devastation trail to the Kileau Iki crater overlook

By this time we had been up for awhile and starving so we headed back to Hilo to have lunch at Ken's pancake house at the recommendation of the hotel valet.

In Hilo too a short detour to see The rainbow waterfalls. No rainbow but the falls we amazing. On the drive back we stuck to the coast this time and saw so many deep gulches that emptied into the Ocean. It sounds like we should have stopped to see the Akaka Falls which is 5 times the drop of Rainbow falls.

Then back to the hotel to relax at the beach.

  • Crossfit Kawaihae

    Wasn't sure we would have the energy but we did have the motivation so Susie and I went to Crossfit Kawaihae to get our Wod on.

    Crossfit Kawaihae is in an industrial park next to two active tenants. One is some type of repair shop and the other is storage for some kind if landscaping company. Super friendly coaches and athletes. Box is smallish but well organized and equipped.

    Dynamics with PVC pipe 
    Line drills 
    30 squats, 20 push-ups and 20 OHS 

    E90seconds x5
    10 T2B
    3 Snatches @65%max went with 115lbs
    All unbroken and fast

    30 min Amrap
    800m run 
    4 Muscle Ups

    This was going to be long and made even more challenging when they showed me the course which was 400m uphill.  Nice to have the downhill coming back but it would be energy sapping. 

    We for right into the wod as soon as we ended strength and skill and I was last out the door.  Moved up but not far in the  first 800 -  then banged our 3 and 1 muscle ups.  I had to move a box that was in the way.  One guy was out the door and he would stay ahead of me until the start of round 6.  I caught and passed him on muscle ups and headed out the door with 2 minutes to go.  He caught me on the run but I suspect time was over but everyone who was out running finished the run.  It was a tough workout because of the heat for sure.  

    On the way back to hotel Susie and I stopped at Hapuna beach to cool off.  Managed to keep everyone up for dinner tonight. 

    Sunday, March 16, 2014

    Mauni Lani

    Got to the hotel in time to have a late lunch on the beach and to relax in the ocean and pool.  I rented a jeep wrangler so we would not stuck at the hotel and have a chance to explore.  Tris and I road our bikes to the Fairmount Orchid to see the Petraglyphs Park.

    If I thought everyone was tired yesterday today was worse the whole crew was out by 7:30!  I made a another reconnaissance trip to find the closest CrossFit gym and restaurant options 

    Saturday, March 15, 2014

    Exploring SF

    Made good use of the Saturday in SF after we landed.  Quick exit out of airport but then we ran into mega traffic as we got downtown due to a St Paddy's day parade.  It didn't faze us much as when we arrived at the hotel Vitale our rooms were ready and the weather was a perfect 70 degrees and sunny.

    We had a nice lunch at the Market Bar in the ferry building and the took a walk to Coit Tower and around the City.  Back to the hotel for a rest and the. Tris and I explored the bow and arrow sculpture before dinner at Gott's.  We were all pretty wiped out from travel.

    Friday, March 14, 2014

    Just Work B****

    Bring it on
    Ring the alarm
    Don’t stop now
    Just be the champion
    Working hard like it’s your profession


    500m Row
    20 Thrusters @95lbs
    250m Row
    15 Thrusters @115lbs
    500m Row
    10 Thrusters @135lbs
    250m Row
    5 Thrusters @155lbs


    Thursday, March 13, 2014

    Mayor of Hamelin Town

    Took the Red Eye back on Wednesday night so that I was back in time to see Tristan's play.    He played the Mayor of Hamelin town in the Pied Piper.  I think Susie and I were more nervous than he was.   He was terrific!

    4th & 5th Grade Musical- Pied Piper

    The 4th and 5th grade will perform Pied Piper-The Musical,
    a musical adaptation of the classic story of the Pied Piper.

    As in the past, fifth graders have speaking roles, and fourth graders serves as the ensemble. The fourth grade also will also open the show with their own original one-act play, Rats! Students helped devise the script through drama class activities.

    Wednesday, March 12, 2014

    Hotel Wod

    I knew that Today was a must day wod if
    I didn't want the week to be a total training bust especially with tonight's  red eye guaranteeing a Thursday rest day.  Slept until 6:30am which was fabulous and really needed but meant it a hotel wod day.  I at least found a really good one with a weird name.  

    AMRAP in 20 minutes: 
    5 Pushups  
    10 Situps  
    15 Squats

    Hit this one without any warm up and let the early rounds of the wod act as the warm up.

    Hit 22 rounds which I'm happy with. 

    Nice sunrise as seen from Hotel room.