Saturday, January 31, 2015

Short Handed

Only 3 of the regulars today - Me, Rob and Dennis Mahoney.   No matter, we got after it with a WOD that will allow us to do a full beat down wod tomorrow.    Rob asked about Man-Makers and one thing lead to another and we were doing a version of the a wod that Dennis and I did back in April 2012 - resort-gym-wod.html

20 Burpees

50 Air Squats
50 Sit Ups

30 Man-Makers @25lbs
30 Air Squats
30 Sit Ups

20 Burpees

20 Man-Makers @25lbs
20 Air Squats
20 Sit Ups

20 Burpees

10 Man-Makers @25lbs
10 Air Squats
10 Sit Ups

20 Burpees

Time = 13:57

Potash beat me by 1 rep

Friday, January 30, 2015


Wasnt sure I was ready for this wod but I figured I would give it a shot and shut it down if it necessary. 

For Time:
Squat Cleans 135/95
Ring Dips


The round of 15-9 went well.  Way too slow in the round of 21 cleans.   The dips went great. All that Burpee work has paid off.

Thursday, January 29, 2015

Wednesday, January 28, 2015


Kids had another snow day today.  No early morning class at Craic so we did the weekend crew. When we got there it was miserably cold.   Really hard to get moving and warmed up. 
Man its wicked cold

We followed the programming for the day. 

For Time:
20-Front Squats 115/75
10-Handstand Pushups

Total time - 7:56

500 splits


100 Burpees

Look who left there notebook at Craic...shocking

Tuesday, January 27, 2015


Big Blizzard has me not only staying home for work but staying home from the gym.  No problem with an erg and burpees I have everything I need to kick my own ass.

4 rounds
1000m row
25 burpees

Totals 15:04. 4k. 1:53.0. 26s/m
Rd1   3:48.5   1:54 25      Rest 3:45
Rd2   3:45.1   1:52.5 26   Rest 3:50
Rd3   3:40.3   1:50.1. 27  Rest 4:05
Rd4   3:48      1:54.1 26

Experimented in the last round with going super easy but then picking it up.   If I take that strategy need to pick up pace earlier.  

Monday, January 26, 2015

Every 3

Coach John was running the 5:30 and it was great.  Excellent warm up and then a good WOD.  The original WOD had called for this plan:

Every 3mins:
8-Lateral Hop Burpees
4-Power Cleans
*Increasing weight on Cleans

We had partnered up so each person had 1:30 to get the work done before the next person started.

Round 1 - 155lbs
Round 2 - 165lbs
Round 3 - 175lbs
Round 4- 190lbs
Round 5 - 205lbs

Sunday, January 25, 2015

Sunday work

Sunny Day - Not too tired even though it was a late night last night.  Started with a warmup WOD that would put some Burpees on the board for the day and do it in a manner that didnt take for ever.

Tabata Burpees (20 Rounds of 20/10 work to rest)

120 Burpees in 6:40 work

Then I moved to 5,5,5,5,5
95, 115,135, 185

My strength is off but not unexpected given the leg.

Last 5 Rounds on Rower of 30:30 (work/rest)

1.  1:34.9 /158 m/34
2   1:35.5 /157/38
3.  1:34.3/159/40
4. 1:40/150/36
5. 1:37.4/154/36

Total - 2:30 of work - 776m avg stroke 36

Like the old days training all by myself

Saturday, January 24, 2015

Saturday Workfest

Got in Friday night and opted to play soccer Friday night.   Played well within myself so as not to re-injure my quad.     Woke up this morning and my knee was sore as well going down the stairs. Not sure what happened but when I warmed up it was fine.


Power Snatch @95lbs
Thrusters  I subbed in Deadlifts @185lbs

Time: 21:04

Eric was in the house!

Someone left his coffee mug.

Friday, January 23, 2015

Europe Tour

Packed schedule in Zurich, Brussels and then Paris.  Long days and calls to the West Coast.  Good week all around even though I didnt get to workout.   I would have traded time even for Burpees against sleep.  Since I was getting 3-4 tops per day I thought this would be a bad idea.

Boston to Zurich

The Hotel in Brussels

Brussels to Paris

Homeward Bound

Monday, January 19, 2015

Rowing Intervals

10mins @80% which is 1:50

This was really hard.  Not sure if its because I was tired or worn out.  

2,572 Meters @1:56.6

Rest 10mins
1:00 @sub 1:35
1:00 cruise

Rd 1. - 1:40 
Rd 2. 1:38.3
Rd 3. - 1:38.6
Rd 4. - 1:48.3   Sat up 10-12 second early.  This is terrible.
Rd 5. - 1:40.6
Rd 6.  - 1:39.3

Sunday, January 18, 2015

Fight Gone Bad

Fight Gone Bad

It's been a long time since I have done this wod.  It's a good long interval wod.  Need to add this to my programming more frequently.  Fun to do with Susie and Anthony.  A good test of my leg with the wall balls and SDHP.  It held up well. 

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

266 reps  

Not my best not my worst.  

Added in 175 burpees 

Saturday, January 17, 2015

Regular programming

Regular programming 

Holiday weekend so there are a lot fewer folks around this weekend for Masters Wod.   Just Gormley and I and Anthony who was doing a 2k row.  

20-Deadlift @135lbs

6 rounds plus 35 reps 

This was a lot harder than it should have been.  No place to rest at all. Gormley pulled ahead and stayed ahead until the last round.  Good work but not amazing by any stretch. Highlight was Anthony rowing a 6:33!

Friday, January 16, 2015

3000 Burpee line

Considered going to Atlanta crossfit but had not brought a coat and then was about to hit hotel gym when I realized I had a 7:30am meeting.   Still managed to get in 250 Burpees.

Thursday, January 15, 2015


Opted out of doing the Open wod programming at Craic for two reasons.  Reason 1 - I have been tired and not recovering quickly and the 2nd reason being I would have had to sub for most of the exercises.   Off to Atlanta for a dinner and meeting.

Hotel Burpeepalooza.  Did sets of 25 with a few sets of 50s thrown in for good measure.

350 reps

Wednesday, January 14, 2015

Body Weight Movement Obessesion

I have been pretty good at moderating myself in this burpee challenge and then came a rest day.  Well I rest all day and then tonight decided to do burpees and sit-ups.   

360 Burpees
360 Sit-ups.

So I finish and feeling good as I get a bit closer to to Rob Kaufman and then I sit down to write this blog and he has done another 150.   This dude is a complete machine.   He is like the Kaufman 501 part man part machine.  Who is this cyborg???

Next week on the road in Europe.  It will be no gym time all hotel room wods.

Tuesday, January 13, 2015

Not 14.5

Still recovering from quad tear so continue to modify. 

For Time:
Thrusters 95/65
Bar Facing Burpees

Turns into this

Rowing for Calories
Bar Facing Burpees

 Time 15:46

Added in 15 burpees to get to 100,

Monday, January 12, 2015

Doubles and Deads

Warm - Up

3 Rounds

15 Double Unders
Pass Thrus
Spider mans

4 Rounds
Each For Time:
30-Double Unders
30-Double Unders
Rest ~3:00
Rd1:165/95     1:32
Rd2:185/115   1:32
Rd3:225/135   2:55
Rd4:275/155   3:36

Sunday, January 11, 2015

Burpee Arms Race

I'm bailing out of the burpee arms race.   Way too much volume for me with my bum leg.  Hard to find wods that dont tax my upper body day after day.  Opted for this WOD

20 Min AMRAP
200m row
25 Burpees
10 Pull-ups /10 Situps alternate each round

5 Rounds plus 200m plus 10

Did 2 sets of 10 burpees to close.

Meet with Cyndi to discuss my recovery plan from my torn quad.  On the right track.   I just need time.

Tris had the opening game of his futsal season.   Good showing.

Saturday, January 10, 2015

Birthday Celebration

Susie organized a great birthday party at our favorite restaurant, The Farmhouse with a a small group of friends.   Such a fantastic night  - good food, conversation an all and all  good time.


Slight Mods

When the Craic workout came up Den2 pinged me and said we should do this.   It did look fun we would just change it up a bit and go solo.    Regular start time at 7:30am giving us all a bit of time to sleep in.  It was 6 degrees when I walked over and the gym was a little chilly as well.

Back to the WOD, here is what we settled on.

2:30-KB Swings @53lbs
30 sec rest
2:30-Push-ups or Burpees (athletes choice)
30 sec rest
2:30-Cals Rowed
30 sec rest
2:30-Wallballs ( i had to sub in 75lbs push press)
30 sec rest
Score = TotalReps

KB - 66 reps
Burpees - 35
Cal - 38
Press - 30
Pullups - 34

203 reps

Got my haircut today and they gave me the Christiano Ronaldo look.

Friday, January 9, 2015

Burpee Week

On the road with a bad leg mean that all I was doing was burpees.  Really obsessed with Burpees especially since we have a leader board spreadsheet.

Crazy Weather in Chicago

Leg is getting better slowly.

Monday, January 5, 2015

Burpee Obsessesed

So last night i checked the 20K Burpee spreadsheet and noticed I had fallen into 2nd place.  My leg was feeling better and I could even do a couch stretch so I decided to do some burpees.   I banged out a set of 25 and felt good so decided to bang out a few more. The next thing I knew I was at 100.   If I did a few more I could catch Peter Marconi who did a 156.   Got to 150 and then thought why not another 25.   I then realized I could push my overall total to 500.  Total for the set 220.

Woke up this morning and clearly I had done a little too much with the leg as it was a little more sore again.   Modified the WOD which was programmed as listed below:

A)Push Jerk Skill
15-Box Jumps
Rx-185/135, 24/20

Into the following:




5 Deadlifts @185lbs
10 Burpees

This gave me a chance to get more Burpees.   Got 8 rounds plus 6.  Did 4 more after the clock sounded and then another 10 more to end up at 100.

Total Burpees 600. 

Sunday, January 4, 2015

First Set Back of 2015

Tristan and I joined the Friday night indoor group to play soccer.  I was excited to be able to play with Tris.  Lots of younger players to fill out the group including Patrick, Brendan and Mark's son.   About 30 minutes into the session I went to crack a shot and heard a pop in my left hamstring. I was hoping it was just a sprain but it was a total pull.  Had to come off and after a few tries to go back on I just couldnt even move that leg.   Put me quickly behind on my Burpees. 

I texted Cyndi to get into RX Rehab.  The good news is that she was available and I got two sessions in. 36 Hours after the fact the bruising has shown up.