Sunday, November 30, 2014

Rijn Memorial Wod

This is the Rijn Erasmus Memorial Workout.  We switched things up and worked out on Sunday.  Nice group - Rob Potash, Dennis Mahoney, and Tom Gormley

2 RFT:
29 Air Squats
200m Run
29 Burpees
200m Run
29 Jumping Lunges
200m Run
29 Push ups
200m Run

Finished in 18 or so minutes

12 reps in 2 mins

Saturday, November 29, 2014

Rest Day and Eastern Conference Championship

Finally was disciplined enough to take a day off.   As much as I wanted to do the WOD because it was Saturday and I had the time my legs needed a break.    Ran some errands then we headed to Gillette Stadium for the 2nd leg of the East Conference Championship Revolutions vs NY Red Bulls. The Rev's needed a win, 1-0 loss or a tie in order to advance on aggregate,   Thirty Thousand tickets sold so we knew it was going to be a good crowd.







Friday, November 28, 2014

Deluxe Chipper

I should be taking the day off but when John Mcevoy posted this I was in.



For Time:
4 Rounds
Row 250m
10 Thrusters 115/85
immediately into
4 Rounds
Run 200m
25 Wallballs
immediately into
4 rounds
50 Double Unders
10 Burpees

All the movement groupings are manageable its only when you put them together do they become completely awful.  I would have thought the 9am class would have been packed but it was just a few CODers (Mahoney and Gormel) and Brendan Ferguson.  

Jarrod thought 8 minutes for each section was possible for a 24 minute time.  He had started it and had to stop because of a aggravated back.   The first movement went ok but shit got serious as soon as I started the run in the second movement.  I was crawling.  Jarrod said that my 200m run almost took 1:40.   In needed the time to recover before the wall balls.  I broke up the wall balls 15-10, then 15-5-5, 20-5, 17-4-4.  Started the last movement somewhere just under 22 minutes.   Just ground my way thru it to finish in 25:31.

Post WOD we heaed to the Celtics game vs Chicago Bulls. 


Only Fitting Since Judy and Scott Larkee joined us








Thursday, November 27, 2014

Thanksgiving Day

I just realized I have trained for 9 straight days.   I probably should have taken a full rest day off but decided since I had the time I decided to do an active rest day.   Tom Gormley and Steve Mammone joined me.  I probably went at it a little harder than I should have.

Recovery WOD”
20min NOT for time or reps:
500m Row
10 KB Swings
10 Pull Ups
10 Sit Ups
10 Push Ups
10 Hip Extensions
Repeat until 20 minutes is up.
Then, focus on mobility!


True Beauties

Wednesday, November 26, 2014

Mind over Bar

Warm Up

Eric and I letting Andrew know he was missed
21-15-9
Shoulder to Overhead
Toes 2 Bar
Rx:135/95

Got to partner with Eric Girard.  Eric was kind enough to agree to go first.   Given he is coming off a tough completion 3 days ago he wasn't going to be in any shape to crush it.  Nonetheless he laid down a score that I was going to try to beat.   My thought process was to stay relaxed, breathe and set my mind that this was going to be efficient and easy.   This approach held up well until as Mike Tyson said "Everybody has a plan until they get punched in the mouth."

2nd round was really tough.  3rd round had to break things up.  Final time.  5:14

Tuesday, November 25, 2014

Last chance for Shamrocked



 This is how my day started.  I really wanted to do this WOD  and the 5:30 am Class had a throwback day and a lot of the old regulars were in the house including Anthony, Andrew and Anthony.   I was on my way to a  Charlestown school as part of the Big Cheese reads program.  Worthwhile event but sad to miss the wod anyways.   Made a plan to try to make it home in time for the 7:30 class.  The best part was I was going to know the score to beat for the day.  The downside is that I am not used to training at that time of the night.   


Colin got us good and warmed up. With the following mini wod.

Warm Up
Run 200m
10 Jumping Air Squats
10 Hip Extensions
10 No Pull Pullups
10 Boot Strappers

Mobility
Ham/Calf

WOD
“Shamrocked”
400m-Run
30-Goblet Squats
40-KB swings
30-Box Jumps
40-Situps
30-Burpees
400m-Run
Rx-70/53,70/53,24/20

 Small class, feeling a little tired but knew the time to beat was the following:

1. Joe - 11:24
2. Eric G 11:45
3. Anthony 12:09

I knew that I had to manage the first run carefully.  Then try to go unbroken as much as possible.   First Goblet squat my patellar tendon was cramping or something. Huge distraction.  Then it was fine.   Surprised how good the burpees felt.  Not easy by any stretch but I wasnt completely wrecked.  Drove hard on the final run.  11:34   10 seconds behind Joe who is suppose to be strong as an ox.



Monday, November 24, 2014

Retest 3 rep max Thruster

Hard to re-test since I didnt do it the first time.   Bummed that I missed it the first time.  I did have a 2 front squat and 1 thruster Wod for comparison on October 30th.

Warm-up - Bar and 95lbs

135 (3)
155(3)
175(3)
195(3)
205(30
215(1) failed on 2nd

Sunday, November 23, 2014

Bear Complex

Probably my all time favorite WOD to do especially after 3-4 days of intense wods.  Its not easy by any stretch but it doesnt beat you down the same way some other wods can.

Rob was in at 6 doing some strength work so we caught the tail end of his training session while Tom Gormley and I warmed up and discussed Bear Complex vs DT.

We opted for Bear Complex as that wouldnt put us in red line the whole wod.

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 2 105 lbs
Rd 3 115 lbs
Rd 4 125lbs
Rd 5 135lbs
Rd 6  3 reps of 155



Saturday, November 22, 2014

Fortitude Light

Ready to get back at it. I have been feeling pretty good. Not nearly as tired and beat down as I have have been.

This WOD showed up in my inbox and there has been a lot of discussion as to whether any of us could sustain the effort for 30 minutes. I opted to try out the 15 reps and then drop down when It seemed as if I wouldnt be able to sustain it. I made it through 3 rounds at 15 before I needed to go to 10 reps.

"Fortitude"
EMOMx30
Odd: 15 Calorie Row
Even: 15 Burpees

Roll Call
Steve, Dennis 1 & 2, and Tom G

Martha Opened up the Cabin for the season.  



Celebrated the Ginger Ninja's Birthday.  The most amazing friend. mom and wife.


Friday, November 21, 2014

Open Couplet

Red Friday
Warm-Up

Skill work for C&J and Snatch

 10AMRAP
30-Doubles
15-G2OH 75/45

5  Rounds plus 40 reps

This one never gets easier.   This was a retest for No Bread.  My No bread went side ways in the first week when I missed a bunch of the tests.

Last time I did this was last March.  Didnt do it officially as Open but did it by myself.  

Here is link: March 2014 Open Couplet

 beat that score by 16!



Thursday, November 20, 2014

Make-Up

Ben gave me the head up that it was ok to do yesterdays wod.  Gormley volunteered to join me so that the class would be even in size.

Warm Ups
Line drills
Mobility

20-Cals Row
20-T2B
30-Wallballs
30-Box Jumps
50-Situps
50-DUs
Rest 10:00
x2

 Round 1 = 6:52
 Round 2  = 7:05

Very hard

Monday, November 17, 2014

Monday beat down

Monday beat down
If you look closely you can hear Anthony and see Eric and Steve
Warm up
3 rounds
10 no elbow pull-ups
10 PVC OHS
30 double unders

Snatch & OHS skill work

For time
50 double unders
20 OHS @135
20 KBS @70lbs
50 double unders
20 OHS @135
20 KBS @70lbs
50 double unders

12:38


Sunday, November 16, 2014

End of the Road

Both Tristan and Bob's seasons came to the end.  Huge bummer of day.   Tristan's team played well at times but totally disjointed.   Bob's team lost in PK's.


Saturday, November 15, 2014

Barbarian's Plot

Barbarian's Plot
AMRAP 20:
10 calorie row
10 Push Presses (95)
10 Kettlebell Swings (53)
10 Box Jumps (24)

We modified a wod called Jack by adding a 10 calorie row and reducing the push press to 95. It was nasty hard because there was no where to rest. Everything was easy enough to go unbroken and the residual effect was brutal. I was operating on the red line for the whole wod trying to stay ahead of Ian.

Roll call was smaller today with Dennis m, Ian and Dennis O'Rourke.

8 Rounds

Friday, November 14, 2014

Packed House

 Packed House
Warm-up
10 KB a swings
10 sit-ups
10 upright rows
10 back extensions

10 min T2b on min
First 5 - 10 reps
2nd 5 minutes - 5 reps

21-15-9
Pull-ups
Deadlifts
X2
1. 3:18
2. 3:46

This wod was wicked hard after all the toes to bar work.  My grip was completely gone as well as shoulders from the 75 toes to bar.



Thursday, November 13, 2014

Roadtrip

Dave Dempsey and I made a game time decision to drive to Nashville as the total time would be a lot less and we could do some calls on the way.  Nashville is a 4.5 hr drive from Indy.  Who knew.

We documented the journey for posterity.

Didnt know Pumpkin spice was such a hit with truckers



Wednesday, November 12, 2014

Hotel Wod

 Our meeting got moved up so logistically it was not possible to go to the crossfit gym and get back and ready in time.  Huge bummer.
Warm up
Conrad Hotel Indy
1/2 mile run 

Stretch
Warm up with 30 & 40lb Dumbbells movements from below

Naptown wod from Mainsite WOD
5 rounds for time of:
9 Deadlifts
6 Hang Power Snatch
3 Overhead Squats
(135/95/65/45)
(95/75/55/35)

Since at hotel opted for 30lb Dumbbells 
9:44 


Tuesday, November 11, 2014

Crossfit Naptown

Box Squats & Mobility Fundamentals

5,5,5,5,5
 
135,185,225,245,255

WOD
21-15-9
Burpees
Jumping Air Squats
 
Amazing,  I havent felt this good doing Burpees since the opens.  Amazing.
 
3:33


Monday, November 10, 2014

Tough EMOM

Push Press
Heavy Triple
(from rack)
95,135,155,175,195,205
+
7EMOM
3-Front Squats
(you pick weight/bar starts on the floor)
AMRAP-Lateral Hop Burpees
Score = Weight/#of Burpees

50 Burpees

Sunday, November 9, 2014

Soccer Day

Big day for soccer - Tris's game and the Rev's game.  No WOD or game for me as it conflicted with Tris' game. 








Saturday, November 8, 2014

Regularly Scheduled Programming

Rollcall:
- Susie Diesel
- Eric Klein with a guest appearance
- Tom G and Dennis M
- Chris
- Anthony rowed
AWOL - Potash and Steve

WOD looked easy on paper.  We all thought we would get thru 1 round plus.  It became pretty clear that this was going to be really tough.  Midway through it started looking impossible.

 3. “Halloween”
AMRAP 20 of:
31 Box Jumps, 30/24
31 CTB
31 KBS, 2-pood/1.5-pood
31 FR Step Out Lunge, 95/65
31 TTB
31 Push Press, 95/65
31 Hip Extensions, 25#
31 WB, 30/20
31 Burpees
31 Calorie Row


I ended up getting 18 burpees done.   Tom G got 19 and Dennis got 17.

Friday, November 7, 2014

Back from the Dead

Its been over a week since I worked out.   Had a nasty cold and spent last weekend in bed with a cough, stuffed up head and fever.  Totally wore me out and although I was up early at 4am every day while in SF I opted to take it easy.

Re-entry is always hard.  Its even hard when you only have 4 hours of sleep.  

Row 1000 meters
95 pound Thruster, 21 reps
15 Pull-ups
Row 750 meters
95 pound Thruster, 18 reps
12 Pull-ups
Row 500 meters
95 pound Thruster, 15 reps
9 Pull-ups

I had now wind or strength.  Not a great combo when your sitting on the couch absolutely brutal when your WODIng.

My goal was to just get thru it.

19:18

Quads destroyed.  Did a bunch of peg board work pretty taxing on my shoulders.



In the afternoon we went over to the MFA to see the Goya Exhibition.