Wednesday, December 31, 2014

Walking South Beach & Travel Day

Susie and I did a long walk on New Years eve.   We also decided to return home one day early since we didnt have a New Years plan.   We landed in Boston just after midnight and were able to see the fireworks from the plane window which was pretty cool.   Enjoyable break in Miami.   I also committed to doing 20k Burpees in 2015. 

A few other photos from South Beach. 

Monday, December 29, 2014

Park WOD

Considered going to Reebok Crossfit Miami Beach but just decide to do a wod from the Competitior Programming that required no equipment but looked very hard.  Did a warm up loop around the park to check the distance and it was .3 miles so even longer than the 400meters I needed.  Still not feeling like I had any energy, not sure it it is the heat or just being tired.

6 Rounds
24 Air Squats
24 Pushups
24 Walking-Lunge Steps
400 Meter Run

This was pretty much a train wreck right from the get go.   I felt like I could barely move and when I did I was out of energy.   Just gutted it out.

Sunday, December 28, 2014

Miami Beach - evening run

The flight to Miami got sorted out yesterday morning.  Fortuitously they canceled our BOS-EWR leg and moved us on AA direct to Miami.   To top it off they only had 4 seats left and they were in First Class.  Very Nice.   Easy flight but we did not get to the hotel till close to midnight.

Nice day at the pool and beach,  we didn't eat lunch till very late so we skipped dinner.   

Did a short run.  At the beginning I felt brutally hard.  Once I warmed up I felt better.  Still very slow. 

Saturday, December 27, 2014

What, What? Did you just do an open wod?

Yep - Im guilty of selecting a wod for the group to do that had previously been used in the CrossFit Opens.   In fact it was 12.3 from 2012.   This is a wod that I have enjoyed as it is on the longer side and it doesnt leave you completely wrecked.  

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

6 rounds plus 35. Missed 7 rounds by 1 rep.   Felt like I moved through it.  Had to break up the presses. 

255 reps - Not too bad.   Even Paced. 

2/27/2013- 7 rounds +27reps = 279
3/11/2013 - 288 reps = 8 Rounds
3/10/2013 - 288 reps=  8 Rounds

Friday, December 26, 2014

Open Gym WOD

5 Rounds for Times
Score = Total Time

This one at best was going to be a 25-26 minute WOD.  Anthony was in the house so I knew I would have someone to chase.   Anthony was increasing his lead every round.  16 sec Rd 1, 19 sec Rd 2, 9 sec Rd 3, 13 sec Rd4, 5 seconds Rd 5.  It wasnt that he was slowing down but he was so far ahead he just coasted to the finish line.

Time - 28:40   Anthony was somewhere in the 26:30 timeframe.

Thursday, December 25, 2014

XMAS 2015

After a nice morning of opening stockings, breakfast and then the presents under the tree we thought it would be great to stretch our legs out a bit.  We took advantage of the unseasonably warm weather and had a family soccer game at DHS field - Jack, Tristan, Martha, Sam, Emma and myself.  Lots of fun. 

Wednesday, December 24, 2014

12 Days of XMAS again

Met a bunch of the regulars at 7:30 to do a repeat of the 12 days of XMAS.  Rob and Steve had done the 7:30am and rob set the standard 17:09.   I had Anthony in class so I knew that I would be pushed to put in a huge effort.  First 8 rounds we were together as either of us matched whoever was surging.  Anthony faded a bit (he had already done a monster rowing wod) but I tried to keep pushing it.   When I got to the last round I knew it would be very tight to try and beat Rob and as I moved through the exercises it became clear that I couldnt match the effort.

12 Days of Christmas    1 Deadlift 185/135
2 Burpees
3 Pull ups
4 Push ups
5 Toes to bar
6 Shoulder to overhead 95/65
7 Box Jumps 24/20
8 Lunges (BW)
9 Sit ups
10 Ring Rows
11 KB Swings 53/35
12 Front Squats 135/95

 Didnt even get close to Rob's score. 


Tuesday, December 23, 2014

Monday, December 22, 2014

2 Min Drill

This was a good test wod.  Can you hammer and maintain your pace with a rest.

Thrusters 75/55
Rest 3:00
Box Jumps 24/20
Rest 3:00
Wallballs 20/15
Rest 3:00
Box Jumps 24/20
Rest 3:00
Thrusters 75/55
Score = Total Reps

1. 38
2. 38
3  38
4  42
5  39
Total 195.

Sunday, December 21, 2014

Rowing, Sit-ups, Thrusters, Oh My

The 12 days was a good workout yesterday but it didnt beat me up too badly.  Anthony joined us since it had some rowing and he was definitely the man to try to beat.   I teased him that we should up the weight every round and he said that's not how it was programmed.  Not that we ever are so rigid to not swap them up it wouldnt be fair to change it just for an advantage. 

1000 m row
21 reps of sit-up (abmat
15 reps of thruster at 95/65 lb
750 m row
18 reps of sit-up (abmat)
12 reps of thruster at 95/65 lb
500 m row
15 reps of sit-up (abmat)
9 reps of thruster at 95/65 lb

 Time 12:57  Anthony beat me by 1 rep.  He did a 12:55.  A lot of fun to try to stay close.
Row Comparison

Saturday, December 20, 2014

12 Days of Christmas

Elected to do the same movements as last years 12 days of XMAS and then we realized that we would have a traffic jam at the rope climb given we only have 1 rope.   So substituted Bar Muscle_ups and reduced the weight from 165lbs to 135lbs.  That was going to be plenty heavy

Rep scheme follows the song: 1, 2-1, 3-2-1, etc.

1 Rope Assent Substituted 1 Bar Muscle-Up
2 Front Squat 165/110 @135lbs
4 DL 165/110 @135lbs
5 C2B
6 BJ 24/20
7 KBS 2/1.5P
8 Ring Dips
9 WB 20/14
10 Cals on Rower/Airdyne
11 Burpee
12 CnJ 165/110 @135lbs

Just kept moving. Dips gave me some trouble.  30lbs less than last year but close to 10 minutes faster.

Time - 40:34

Wednesday, December 17, 2014

Back at COD

Line Drill Warmups

Row 350
(2-5)-Deadhang Pullups
-Rest 10:00-
Row 350
(2-5)-Deadhang Pullups

We had to share rowers so modified it to be this:

5 DH Pullups
7 Pushups
10 GHD Situps
350M Row

Rest 8 Min

5 DH Pullups
7 Pushups
10 GHD Situps
350M Row

Both rounds 2 +250

Tuesday, December 16, 2014

Mixing it Up

Got in late from Houston last night and didnt sleep well so I went to the 6:30am class versus the 5:30 class.   Got to get some work in with fellow veteran Jay Condrick. 

a1.  4,4,4,4 Front Squats
a2. Stripper pole squats
a3. Hip Stretch

a1. Warm_up 95,135,185

1. 215, 225, 245, 265

For Time:
-Front Squats 115/75
-Box Jumps 24/20

Did RX+  8:07

Monday, December 15, 2014

Rest - Travel Day

Down in Houston for the day

Sunday, December 14, 2014

Scaled Linda Movements

I wanted to do another moderately stressful wod versus and all out crusher.  I know I have done this WOD at least once but I could find no recorded evidence of ever having done it.


10-9-8-7-6-5-4-3-2-1 reps of the triplet:
  • Deadlift: 1 1/2 body weight
  • Bench press: body weight
  • Clean: 3/4 body weight
  • Set up three bars and storm through for time.

  • I adjusted the weights to be as follows:

    DL - 225lbs
    Clean - 135lbs
    Bench Press - 145lbs

    I clearly wasnt storming through for time. I just realized that I did them out of order. I scaled the bench down probably a little too much. Next time 155lbs

    Time 20:15

    Saturday, December 13, 2014

    Rentry - Filthy Fifty

    I have been out of the gym since last Thursday with an upper respiratory infection and laryngitis.   It really wiped me out. Spent the weekend in bed and tried to take it easy all week , although I did have a trip to MSP for a Salesforce world tour event. 

    I was really considering not going to the gym today as I was still fairly tired but I havent seen the Saturday gang in a while and really enjoy their company.

    Walking over I knew that I needed a wod that wasnt super intense for my first day back and for some reason filthy fifty came into my mind.   It was long but one that is good for even pacing.

     My time 24:59 compared to my PR at 21:18    I did it almost 6 years to the day on 12/12/08 and did it in 23:43.  So only a minute and change slower not too bad.
    My new kicks courtesy of the Klein's

    Thursday, December 4, 2014

    Simple but powerful

    Steve Mammone came up to me before class and said "do you think today was programmed as a rest
    day"?   My immediate answer was no way, this is going to put you in a world of hurt.   As I thought it over I guess you could have gone at 80% and it would have been easy but then again its a TABATA so it should be at a good effort.   The answer in the end was that it left me in the turtle position.   Anthony absolutely crushed the row.   Steve dug deep and beat me by 2 meters,  nice effort!

    Round 1 - 926
    Round 2 - 923

     Battling another cold which I am sure slowed m down today.  By the end of the day I had lost my voice.  So annoying.

    Great shot by Master Photographer - Eric Klein

    Tuesday, December 2, 2014

    Front Squats and EMOM

    Front Squats
    (Build to a heavy DOUBLE)

     Every 2mins for 20mins
    5-Front Squats

     Good work - nothing else to say

    Craic of Dawn

    Monday, December 1, 2014


     3 Rounds
    200m Run
    12 Plate lunges
    9 Situps
    6 No Elbow Pullups

    Split Jerk
    +2 S2OH 115/75
    +2 Box Jumps 24/20

    Partnered up with Dave.  He set the mark which I could then chase after. 

    Round of 14 plus 23 reps. Really wanted to finish the round of 16.  Needed another 9 reps. Bummer