Tuesday, September 30, 2014

Simple and Short

Tempo DL's tempo 3 up and 3 down

4 rounds
20 swings
15 v ups

Sunday, September 28, 2014


No conflict this week but I still managed to screw up.   Drove all the way to Medfied and no one was there as the game was in Mansfield. By the time I drove to Mansfield I had missed the first 15-20 minutes.   I subbed out Bora and probably played 20+ minutes enough time for 1 great chance that I had to sprint for and managed to tweak my hamstring again!  My second chance was a lot easier as I slotted in a PK.  

2nd half I came in midway thru and although my mobility was impaired managed to control the ball a little better.  Best part of the day was recognizing Dave Aldo who I played intramural soccer with back in 1985.   Crazy

Tris's Fury team came out of the gate with a lot more energy and purpose than they had he week before.   Tris hit an absolute cracker that was saved and trickled just wide.   The Fury was pushing hard but couldnt break thru until the 2nd half when Tristan scored his 1st goal of the season. 

Good day for Tris and Me.

Saturday, September 27, 2014

2nd shot

Rob Potash and I did this wod awhile back and I wanted to take another crack at it.  Good crew to go after with Rob P, Steve, Gormley and the Dennis 1 and 2.

 *Strict 20 minute time limit.
20 Hang Squat Snatches 115/75#
50 Double-Unders
30 Thrusters 115/75#
50 Double-Unders
40 T2B
40 Burpee Box Jumps
50 Double-Unders
30 Power Snatches 115/75#
50 Double-Unders
20 Bar Muscle-Ups (sub chest to bar pullups)

The first movement totally crushed me.  It was way harder than it should have been.

I made it thru 19 reps on the power snatches.   

Friday, September 26, 2014

Thursday, September 25, 2014

Happy Work Anniversary

Couldnt decided whether to take a rest day or go in.   Decided to go in and make a call after class

whether it was a good idea or not.  

Hang Squat Clean

I was doing sets of 3 .  This went better than expected.  135, 165, 185, 195, 205, 215
3-Hang Power Cleans (@135lbs)
AMRAP-Lateral Bar Hops
You choose the weight

 This was absolutely brutal.  No chance to rest.  First round was great and after that it was pretty much a shit show.

Total Rounds - 254

Today marks my 8th year with Salesforce.com.   Its been a lot of fun and very rewarding!

Wednesday, September 24, 2014

Intermediate @Crossfit NapTown

6am Class with DP and Cindy.  Great hospitality - including door to door service.    Loved the warm up as I got mobilize as well as get a sweat going. I was ready to go.

Strict Press 3-3-3-3-3
Teamed up with DP for this.   115, 135, 140, 145

Tier 1: 12 Min AMRAP Ladder going up by 1: (1,2,3,4..7…10…)
1 Muscle Up
1 Squat Snatch (155/105)

Tier 1 was out with the 155lb squat snatch. It would have been a heinous workout.

Tier 2 (intermediate) 12 min ladder going up by 2: (2,4,6,…10…14..)
2 Chest to Bar Pull Ups/(may scale to regular or banded pull ups)
2 Hollow Rocks
2 Over Head Squats (115/85)

This was a good wod. Certainly made me breath hard.

Tuesday, September 23, 2014

Throwback and targeted off

A1)Tabata Situps
A2)Tabata Supermans
3-Front Squats

Not a lot of guidance on weight selection and with my lower back bothering me I selected 185lbs.   185lbs represents about 63% of my 1 rep max.  The 185 was hard but not super hard. In the last round I did 10 reps in well under a minute.  Probably should have done 225lbs. 

Monday, September 22, 2014

Complete the mission

I enjoy crossfit now that it is just something I do not who I am.   Its just about doing whatever the assignment is and not getting too worked up either way.    The 275lb deadlifts never used to be that hard but I have been struggling with my hip and lower back so I was concerned on how this would go.  1st round - easy - peasy.  After that not so much. 

Deadlifts 275/205
C2B Pullups

14:33 - Dave crushed me by close to 3 minutes.  

Sunday, September 21, 2014

Road Trip

Tristan's game was in Western Mass - specifically in Lenox Mass.  A long 2 hour drive for a game at a summer camp called Camp Mah-Ke-Nac.  This part of the state is absolutely gorgeous and worth a return trip. 

Here is coach Jonny's game report:
 Vs . Stateline FC
I think yesterday really showed a game of two halves for the U12 Boys. We seem to be developing a bad habit of starting slowly and this is something I’d like to work on for the rest of the season. I know yesterday was an anomaly in terms of the long journey, but for the boys the game must start as soon as they arrive and begin warming up. In the first half we were very much second best and second to the ball. We lacked awareness and were clearing the ball only to relieve pressure and not to build an attack. While I certainly don’t feel the opposition were better than us, I think the boys were a little awe struck with the variety of the passes and movements on display.
At half time as you’ll have seen we had to make some changes and showed that when we limited their space, worked hard for the ball and actually began to press we looked much stronger and began to cause them problems. In the future this is how we must play every minute of every game if we’re to achieve our true potential. We need the boys to communicate, lead and support. 

I completely agree with the assessment the boys were at walkthru pace and made it so easy for the other team to dominate.  The 2nd half they pressured and made it really difficult. It was a different game.

Warm Up

The yawns should be an omen

Saturday, September 20, 2014

Rodman Ride

 Well that didn't go so well. Only complete 2 miles of the 25 before Jack Durocher and I had a mishap.  Jack slowed down quickly and I didnt react in time and ran right into him.  Jack skinned his hand and knees and I messed up my hand and shin.   Worst part was 4 broken spokes in my new wheels.   The vans picked us up quickly and brought us back to the start but it wasnt the way either of us wanted it to go, 

Balloons and Blue Skies

Friday, September 19, 2014

Back Squats

Back Squats
A)5x5 (75-85% 1rm)
Rest 4-6mins

Went light.  Legs haven't felt well and haven't squatted in a long time.

Warm Up - 135, 170,185,225

225 for 5x5

Thursday, September 18, 2014

Rest Day

Tired.  Its been a busy week.

Wednesday, September 17, 2014


My hamstring and calf are still bothering me so I opted to do a 2 min AD vs running.

For Time:
Run 400m
30-Wtd Situps
30-Box Jumps
Run 400m
20-Wtd Situps
20-Box Jumps
Run 400m
10-Wtd Situps
10-Box Jumps
Run 400m


Tuesday, September 16, 2014

2 rep Max Wod

Complex Max:
2-Power Cleans
2-Front Squats
*without letting go of the bar

 Anthony was in the house.  He and I partnered. 

Warm_up - Bar and 95lbs

135, 155, 170, 185, 190, 195lbs

Monday, September 15, 2014

Sunday, September 14, 2014

Soccer Game #2

Vs.  Frankin at Home in Medfield.  Tristan had a game as well which meant that I wouldn't be able to stay for the whole game.    1st Half - I spent most of my time chasing my mark around and accomplishing very little.  Squandered a chance early in first half, didn't even get a shot off.  2nd half was much better.  Combined with Drew and created some chances.   Give and go with Drew allowed me to get a shot off from 25-30 yards that beat the keeper.  Final Result 1-1.

Saturday, September 13, 2014

9/11 Tribute WOD

Saturday morning sweatfest with the regular hang - Steve, Dennis 2, Dennis, Tom and Rob.   Felt very slow on the first run and came in at least 2 minutes down on Tom and another 1 minute on Dennis.   In this kind of wod it will be difficult to make that kind of time up.   Content with the effort. 

HS walks and OTM WOD

HandStand Practice
(Max Distance)
Partner Workout
B)WallBall 20/15

 Hadnt worked on the hand stand walks in a long time so I was surprised how comfortable and well I did.   Tommy G and I teamed up for the mini wod.  Good work.

Thursday, September 11, 2014

Triplet - Snatch, T2B and Run

Pullup Clusters
3x2.2.2.2 Strict C2B (WTD)

Strict pullups at 20lbs
8-Hang Snatch  @115lbs
200m Run

 I was really surprised at the RX weight.  115 was ok but had to break it up. 

Wednesday, September 10, 2014

Linda Sorta and Soccer

Linda 30-OTM
2)5-DB Press
3)5-Sqt Clean

I like Linda this EMOM version sucked. I did 4 rounds at 315lbs and then scaled down so I didnt wreck my back.

Since I was in town I took the opportunity to play pick up soccer in Westwood.  Wore my Garmin to see how much running I actually do.  

Tuesday, September 9, 2014

Monday, September 8, 2014


1000m Row


Sunday, September 7, 2014

Game 1 - away at Mendon

Foot held up well in our 1st game of the year.  I was worried about my hamstring but it held up fine.  It was probably my best game with Medfield.  I finally felt like I was into the flow of the game.  Tackled well and made a lot fewer mistakes.    Took a huge knock in the 2nd half.   Didnt help that I forgot my shin cards and used shoe inserts instead.    Forced to sit out for awhile.  Came back in to do a log throw which lead to the tying goal.   Nice to start with a 1-1 draw. 

Saturday, September 6, 2014

Tony Beller’s Fundraiser WOD

Tony Beller’s Fundraiser WOD:
For Time:
1 Round of “Barbara”
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

Then, 4 Rounds of:
9 Deadlifts
3 Hang Power Cleans
13 T2B

Then, 1 Round of “Barbara”

“Barbara” = Tony’s favorite WOD
2 Rounds of “Barbara” = Stage 2 Brain Cancer
4 Rounds = 2 Surgeries + 2 Chemo Sessions since his diagnosis
9/3/13 = Date of Diagnosis

Scaling for weight:
Beasts = 185/120#
Survivors = 155/100#
Fighters = 135/95#

Friday, September 5, 2014

Red Eye and Rest day

Flew in on the red eye on Thursday morning and elected to take the day off on Thursday and Friday. 

Wednesday, September 3, 2014

Camelback Run Up

Woke up early to call Tris on his birthday and then headed over to the Cholla trail for an early morning ascent of Camelback.   It was really the first opportunity to go hard on this trail.   Legs were not responding well - calves tightened up and my hip flexors were sore.

Tuesday, September 2, 2014

Travel Day

Feeling it in my legs from yesterdays soccer games.  Strained my right hamstring.  Not super bad but enough to take a forced rest day even if I wasnt traveling.  Got to hitchhike on the corporate jet today which always makes traveling a lot easier.

Monday, September 1, 2014

City Ride

Tristan and I loaded up the bikes to do a ride around the Charles.   It was great to see him really excited to do the ride.  I wish Jack would have joined us but he had to finish his summer reading.  Nothing like waiting for the last day.   It was really hot in the high 80's low 90's but around the river it was really nice.

 After this ride I had a soccer scrimmage so really got my exercise today.

Putting the work in on Labor Day

Dennis and I doing a wod and Anthony doing his rowing programming.  

WOD #2: "Rig Wrecker"

12 minute AMRAP
500m Row
40 Kettlebell Swings
30 Toes 2 Bars
20 Goblet Squats
10 Chest 2 Bars

Score= Total Reps
(Every 10m on the Rower= 1 Rep)

This WOD started off relatively easy and then it hits you really hard.  Slow Row - Unbroken KB and then big chunks of T2B but then the grip starts to fade, the forearms are jacked and fatigue sets in.  

Made it through Round 1 - Got off the rower just before 10 minutes mark.   Did 20-10-10 Swings and then started in on t2b.  Got 12 T2B before the clock ran out.

1 rounds plus 102 reps

10-15 minute break and then we did a 5 minute EMOM

10 wall balls and then max burpees.

Dennis went first and it looked absolutely brutal.   I tried to keep and even pace.  Need to incorporate that into my warm up or cool down.