Wednesday, April 30, 2014

Craic 30 for 30

Warm up
Shoulder work
3 rounds of 20 seconds all out on Airdyne

30-Cals Rowed

1:47 for 30 S2O and transition
1:27 for 30 calorie row covered 411 meters

Tuesday, April 29, 2014


When I looked up the last time I had done this wod I discovered that it was almost a year ago on the nose.   Dennis, Chris King and I all did it when we dropped in at Crossfit Monterrey.   Its always nice to have a target to go after as well as a game plan.   What I discovered last time I did this wod was that you are better off really making sure you can go deep into the pull-ups versus trying to score high by doing lots of rounds.    There was a slight change to the plan and John had us do 3 rep max weighted pull-ups which I did but at a measured approach.

# 3 rep max weighted pullups

20 min AMRAP
400m Run
Max Pullups

I wrote my target reps down on the board and tried to exceed or worse case tie my performance from last time.  The weather is still pretty raw so I had on a long sleeve shirt, t-shirt and a windbreaker.  My hands wouldnt warm up so I put my crossfit gloves on for the first round.  Still have a cough which I just cant shake.

Round 1 - Target 31 - Actual 31
Round 2 - Target 23 - Actual 30
Round 3 - Target 21 - Actual 25
Round 4 - Target 20 - Actual 21
Round 5 - Target 18 - Actual 18

Totals       Target 110  Actual 125

It always feels good to beat your last workout.

Monday, April 28, 2014

Strength Day

Strength day:

A)Front Squat
Warm up - Bar, 135(5), 165(5), 185(5)


This took forever as we were in a group of 3 and we had to change weights every time.  We had less than 15 minutes to do the cleans.  My clean form sucks.  Not sure I care at this point as I just want to get a workout done not star in a film on lifting. 

Rx: 2-2-1-1-1
Warm-up - 135(5), 165(2)


Good enough for today.   Hoping we go long tomorrow.  Might row at home if its not an option.

Sunday, April 27, 2014

Sunday beatdown

The Sunday kettle bell class may be the key to me getting back on track.  I was a little worried there wasn't going to be any class this week when I saw this post yesterday:

So I sent her a message as to whether she was going to going to be back here is her response:

Rita: Yes I'll be there to kick your ass tomorrow!

Very much a woman of her word.  In fact I think she takes great joy in knocking the stuffing out of me but at the same time she annoyed as hell that Im just not very skilled at the kettlebells.

Got to the gym to get some cardio in and ensure I was good and warmed up for the workout.  Really just wanted to burn some calories and improve my ability to go long on wods.

WOD 1:

Row - 15 minutes for Meters

Avg pace 2:00.2

Warm Up
Pigeon stretch, downward dog pushup, KB halos and goblet squats

Strength: 4x10
Racked single arm lunges
single arm seated presses
Rest 2 minutes

Did 2 rounds at 44 and then 2 rounds at 53

25-20-15-10-5 ladder for time: 
Row cals 

Needed a much stronger first 25.  I think I will continue to use KB or Db versus bar so that I can build more balanced strength.


Saturday, April 26, 2014

Saturday Morning Beatdown @Florian

Any hope that things would  would get back to normal now that the OPENs  are over & we would resume our informal Masters WOD before the 9am class came crashing to a halt when Jarrod posted that the "Advanced Class" class time starts at 7 and will finish between 830-900a every week unless otherwise posted. Huge Bummer,

Opted to go over to Florian with Rob P as they had a great Workout planned and I enjoy training with their athletes.  Im still struggling to regain any form of fitness.  Still have what I would describe as a "post Fran cough" and absolutely no gears other than first.

Scrambled Eggs
1000m Row
40 Wall Balls 20/14
30 Jumping Lunges
20 Burpees
500m Row
30 Wall Balls
20 Jumping Lunges
15 Burpees
250m Row
20 Wall Balls
10 Jumping Lunges
10 Burpees

Rows - tried to go under 1:50 pace every round.  Wall balls were good but not unbroken.  I think that in order to have a really good score everything needs to go unbroken.  


Friday, April 25, 2014

Quick Turnaround

Arrived back from Chicago later than planned as we were held up because of "customer service".  I had never heard of this before and couldnt imagine what this would be.   Once about 10-15 people came hustling onboard  it was clear they held us up for connecting passengers.

Full day of work and then I hosted the Boston Partners in Education board meeting at our office.   Good meeting but even better was the opportunity to socialize as a group after the meeting. 

Thursday, April 24, 2014

Hotel Wod 2

Run 1 Mile
100 squats
25 push-ups
100 sit-ups
Run 1 Mile
50 sit-ups
25 push-ups
50 squats
That completely sucked. Run was way harder than it should have been.

Wednesday, April 23, 2014

Hotel WoD

WOD 1 -
Time - 7:02

WOD 2 -
DB Thruster with 35lbs Dumbells
 Time - 6:18

Tuesday, April 22, 2014

Monday, April 21, 2014


Elected to run. Running is probably the quickest way to increase cardio and build some leg strength for wods.  Unfortunately it wasn't pain free.  My foot is still nagging me and it was a pathetically slow run but it's all I have right now.  I have so far to go to even get close to my old level of fitness.  

Sunday, April 20, 2014

Leg beatdown

Only myself and 1 other person in Kettlebell class this morning.  Not a great performance all the way around.  Between being sick and just not being fit it was miserable.  

Here is the documentation of how ugly it was. 

At least we had a nice Easter Brunch. 

Saturday, April 19, 2014


Back at it after a week plus layoff with a brutal chest cold.  Still not 100% but decided to wod with the Masters.  I sent a few ideas to the group last night and of course they all gravitated to Barbara.  We had a solid turnout for the 8 o'clock it's not a class group including: Steve M., Eric Klein, Susie Diesel, Rob Potash, Ian Loring and Anthony.  

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Round 1- 3:32
Round 2 - 3:34
Round 3 - 4:37
Round 4 - 4:21
Round 5 - 6:12
34:16 - 12 = 22:16 of work

Sunday, April 13, 2014

Opener Coastal FC North Fury opener

So the nice sunny weather disappeared over night.  Cool overcast and as soon as the game was underway it started to rain.

Got back from the game and then took Jack and 3 friends to Pax. 

Saturday, April 12, 2014

PAX - Infinite Cirsis

At the end of work I got home and felt absolutely miserable.  I would have liked to have stayed in bed but committed to take the kids to PA East as Burbunny had scored us some passes.

Thursday, April 10, 2014

Rest Day / Travel Day

Rest day planned. Would have had to skip anyways because of a 7am meeting.  Miami is always a nice place to visit.

Wednesday, April 9, 2014

Beachside run

Got a text during the meeting  - we are running after meeting. Meet in lobby in 20 minutes.  The rest day turned into a running day.  Not sure how this run would go.  Cough check,  not used to heat check,  Plantar fascia partially healed check.  Thankfully Milham took it easy on me.

Tuesday, April 8, 2014

Same as it ever was

Im still a bit beat down from the last 3 days of wod and felt that my foot and forearm needed a day off.   That said I am on the road in Miami this week so I wanted to get a wod in in case things go nuts on the road.  So went to the regular fall back plan of the 2k row.  I believe the last time was Jan 14th.  I remember I was a bit tired but did a pretty good row. Anthony sub 7 and just finishing the book -The Boys in the Boat: Nine Americans and Their Epic Quest for Gold at the 1936 Berlin Olympics
has me a bit fixated on rowing.

2k row for time.  My strategy was to not go out too hard,  try to pace the thing as best I can and then turn it on.   Plan went well until the 3rd 500.  It seems that at 1200 meters things always go to hell.  Once I hit the 500m to go I amped it up till the end.

Didnt break 7min in fact I would have been fine with 7 min flat.  Still a long way to go.  Went back and looked at my January score and it was scary how close the TT was.


Jan 8 - 2014 - 7:09.7  
April 8 2014 - 7:09.4

I started slower this time around and then even slower the 2nd 500.  The third 500 was almost exactly the same 1:51.4 to 1:51.7   The big difference is a really poured it on in the last 500 gaining back 6 seconds.   Hmmm where to find 9 seconds. That is a big ask.  I can see at least 2-3 in the 3rd 500. 

Will try again soon.

On the road or in this case the runway.

Monday, April 7, 2014

Smart Scaling

Definitely feeling yesterdays wod, i have had some kind of issue in my forearm for a number of weeks and all those rope climbs yesterday didnt help.   Was considering blowing off the 5:30 but knew if I did I wouldnt be getting a workout in.

Clean Practice
Build to a heavy Double

This didnt get excessively heavy as I was trying to dial in my form.  I also was having a hard time warming up.
2-Hang Clean
4-bar over burpees
Int:155/105, 4 Cleans + 4 OTB Burps

Scaled this to 155lbs.  Figured it would be a better idea to work on form and not tax the hell out of my arm.   Good wod but not one that totally crushed me.   Would have been very interesting as 4 cleans and then 8-10 burpees.

By the end I was nice and warmed up and ready to go. 

Sunday, April 6, 2014

#DorkStrong Hero WOD

Huge turnout for the Hero WOD held today at Crossfit Florian.   Florian is a class act and not only ran a first class event but used it as a fundraiser  to benefit the families of Boston Fire Lt Eddie Walsh and Firefighter Mike Kennedy.

I was in the 7:30 heat with a lot of the big boys!

Dork .
33 Cal
15 Deadlifts 225/155
4 Rope Climbs

7:30 AM - Total Reps - 3 Rounds plus 48 reps
11:00am heat - Total Reps - 3 Rounds plus 49 reps

Saturday, April 5, 2014

Filthy Fifty

Its been a long time since I have done the Filthy Fifty Wod,  close to 4 years in fact.   Craic did it back in January of 2012 but I had something else programmed.   It was fun to do it with a bunch of guys who had never done it before.  We had a good turnout of Masters - Tom Gormley, Anthony Demusis, Steve M, Eric Klein and Will.

Here is my historical performance listed below.  Clearly crushed by Teehan who did it in 18 minutes.

“Filthy Fifty”
For time:
  • 50 Box Jumps, 20/24 inch box
  • 50 Jumping Pullups
  • 50 Kettlebell Swings, 1 pood
  • 50 Walking Lunges
  • 50 Knees-to-Elbows
  • 50 Push Press, (F – 33lb / M – 45lb)
  • 50 Back Extensions
  • 50 Wall Balls (F – 14lb/ M – 20lb
  • 50 Burpees
  • 50 Double Unders
The Wall balls and Burpees were my anchor.   My grip was failing on my knees to elbows which was my go to movement.

Today time:  27:18   Wow that sucked.

My boys resting after the wod.

Friday, April 4, 2014

Boston Strong Opening Day 2014 @ Fenway Park

Boston Strong, the theme of the 2013 Red Sox — the entire city, really, after the Marathon bombings — was still being felt and seen. Pops conductor Keith Lockhart wore a Red Sox jersey with “617” as the number, signs outside the park honored the victims and survivors, and team staff added a single red rose to their outfits.
Then it began, with most of the Brewers looking on from the visitors dugout. Banners nearly covering the length of the Green Monster in left field were unfurled, first for 2004, then 2007, and finally 2013.
Those standing along the Wall at the bottom of the banners, wearing white Red Sox jerseys also with “617” on the back, were some of those who were affected most by the Marathon tragedy. There were family members of Martin Richard, Krystal Campbell, and Sean Collier, who lost their lives. There also were people who survived, and those who helped the victims.
They held in their hands the World Series rings that would soon be given to the members of the 2013 Red Sox, and handed them to team owner John Henry, team president Larry Lucchino, and team chairman Tom Werner.  The players came out to a short video of highlights from 2013.  World Series hero David Ortiz,was the final player to emerge from the dugout. He collected not just one ring but a  a second ring for being named World Series MVP, then ran toward left-center field, down the long line of teammates. As Ortiz reached the end of the line, the “2013 World Series Champions” flag was raised, along with the American flag.

It was raised  all the way up initially.  Then  a long line of uniformed Boston police, fire, and first response personnel walked out from center field to lowere the flags to half-staff.

Following player introductions for both teams, a moment of silence was held for Edward Walsh Jr. and Michael Kennedy, the Boston firefighters who died battling a Back Bay blaze on March 26. Scoreboards went dark, the stands went silent.

The Sox had a few more treats planned before the game started. Backed by the Boston Pops Esplanade Orchestra, the Dropkick Murphys sang the national anthem, then a brief version of their “I’m Shippin’ Up To Boston” hit.

Emerging from under the banners still flying from the Wall were trophy-carrying representatives of Boston’s recent decade of athletic dominance. Former Sox Pedro Martinez, Jason Varitek, and Mike Lowell carried the three most recent World Series trophies. The Patriots’ three Super Bowl trophies were carried by Ty Law, Tedy Bruschi, and Troy Brown. Leon Powe had his hands on the 2008 NBA championship trophy won by the Celtics, and Mark Recchi drove Mayor Menino out in a golf cart was apparently the the Stanley Cup was not available.

Flanked by Thomas Menino, the man he replaced after 21 years, Boston Mayor Martin Walsh threw the ceremonial first pitch to Ortiz not long after the trophy parade.

Thursday, April 3, 2014

RIP - Fire Fighter Michael Kennedy

OWe said a final farewell today to Firefighter Michael R. Kennedy, who died with Fire Lieutenant Edward J. Walsh Jr. in a nine-alarm blaze in the Back Bay.  An American flag strung between Ladder 24 and Ladder 26 billowed over Centre Street in West Roxbury. The sidewalks and rooftops were filled with firefighters, all in crisp uniforms and straight lines.  Honor guards stood at rigid attention outside Holy Name Church as scores of bagpipes skirled. First came Mike's truck, Ladder 15, draped in flowers, moving at deliberate speed. Then its partner, Engine 33, carrying his casket wrapped in an American flag, perched atop a gleaming bier inlaid with the department’s Maltese cross. His turnout coat hung from the rear of the truck.

Mike the Marine might have relished the display. He loved the discipline, tradition, and sense of brotherhood that defined the two callings of his adult life.

His mother used to say, “Michael, you’re either going to prison, or the White House,” said the Rev. John Unni.  Unni, a Back Bay parish priest asked everyone to try to tap into a spiritual reserve “that allows us to be with each other in this way that gives us the strength, that heals us and comforts us.”

“Michael Kennedy made the world a safer place, a more decent place, and — as his friends have said to us — a more fun place,” said Mayor Martin J. Walsh. “The loss of such a courageous, vibrant man leaves a void in our communities that is impossible to fill.”

Richard Paris, president of Boston Fire Fighters Local 718, said he could not make sense of the tragedy that had killed two men of the finest character. But he could imagine Kennedy, like Walsh, looking over them all. “You can bet when Mike arrived at the gates of heaven, St. Florian” — patron saint of firefighters — “met him there and said, ‘Well done, Michael, my faithful friend, well done,’ ” Paris said, his voice quavering as he began to address Kennedy directly. “Michael, God bless you, brother. Rest in peace. Please keep us all safe.” 

As the 2-hour service closed, Peter Starkey a firefighter from the Boylston St Station approached a gleaming bell and intoned four double rings, symbolizing loss in the line of duty.

Cardinal Sean P. O’Malley delivered the final prayer.

“A firefighter’s death is a reminder to all of us how much we need each other,” O’Malley said. “There can be no real community, there cannot be human existence, without sacrifice, courage, love.”


Wednesday, April 2, 2014

Look good play well


3x10 (3sec UP). 245,245,245
A2)HSPU 3x5min (Strict or Negatives)

500m Row
AMRAP Cleans
Rest 5min
Score is total Cleans

Rd 1 - 15 reps
Rd 2 - 16 reps

Tuesday, April 1, 2014

Not into it

High Hang Snatch
EMOM (5min)
5- Snatches
5- Burpees
EMOM (5mins)
7- Snatches
7- Burpees

Made it thru 5's. On the 7's I missed the last Burpee on set 3.  So I sat out 4th minute and came back and spanked the 5th minute.