Saturday, February 28, 2015

Anthony Crash B's

200 Burpees. Watched the live stream of Anthony in the Crash B's - 4th in his age group and first American.  Way to go Anthony  

Pack up and clean up and drive home

Burpee Weekend

In Vermont for the weekend.  Clear and very cold on Saturday.   Too cold for it to be worth skiing so I did 500 Burpees instead.  Also got out of an 1 hour of snow shoeing with Jack.

Friday, February 27, 2015

Interval WOD

6 Rounds EFT
10ea-OH Lunges 45/25
Rest 2-3mins
Score = Round 1/3/6
*Goal is Negative Splits

 1.  1:49.2
2. 1:47.3
3. 1:45.5
4. 1:45.9
5. 1:45.6
6. 1:44.0

Thursday, February 26, 2015

Keep Moving The sequel

Oped for another hour of sleep.   Did my own wod during open gym at the original Craic.

Did 125 Burpees for my warm-up


21 Wall Balls
15 Calories
9 Burpees
3 Deadlifts @225lbs

I know I finished 4 rounds but I think I may have done 5.

Finished the WOD with more burpees to round out to 200

Wednesday, February 25, 2015

Constantly Moving

Coach Johnny Mac put us through a very good warm up.   All systems were go by the end of it and I was warm even though the thermostat was showing this:

30-Air Squats
20-Box Jumps
10-Push-up  subbed in Burpees

2-Deadlifts (increasing)

8 Rounds plus 10 Air Squats

225, 245, 255, 265,275,295

Tuesday, February 24, 2015

Rest Day

Rest Day  - Still did my 100 burpees

Still Winter

Monday, February 23, 2015

Partner Workout Burner


35 Double Unders
10 No pull pull-ups
10 Boot Strappers
10 Air Squats

Strength 3x5 weight pullups @35lbs

Partner Workout with Steve Mammone
15-Box Jumps
-Relay style-
*1 Partner completes 1 round at a time while other partner rests

6 Rounds plus 250m Row plus 20 reps

Sunday, February 22, 2015

Skill Burner

Evening WOD time. 

125 Burpee Warm Up

10 Burpees
35 Double Unders

I wish I could say that they were all super clean, they were not. That is why its called practice and conditioning. 


Post WOD

3 Rounds at walk thru pace.  This was after i was mashing my hip and upper quad.

5 Front Squats @135
15 Wall Balls

20 GHDs

Saturday, February 21, 2015

C&J Cindy

5 Min AMRAP:
1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”

We ended up modifying Cindy to get our burpees in.  We substituted 10 burpees for the 10 push ups.

It was nice to be back in the Saturday morning group.    Steve, Tom, Anthony and Chris.

 Made it thru the 6th Round plus 11 reps

275 Burpees 

Friday, February 20, 2015

Soccer Day

Tired from the trip so opted out of getting up early to do a workout that actually looked like a lot of fun.   Tristan and I did Friday night soccer.  Good run.   Tris played well and had great composure near the goal.    Got in 100+ burpees before we even started - good warm up.

Thursday, February 19, 2015

Travel Day Roundtripper to Ft Lauderdale

What I thought was going to be a chance to visit a client and have the bonus opportunity to warm up for a few hours in Sunny South Florida ended up being no such thing.   It was only 47 degrees and very windy in Ft Lauderdale. 

Wednesday, February 18, 2015

Lonely Wod

Went to the 6:30am class and I was the only one there.   This is a very sad thing as there is nothing worse than woding by yourself.  I managed to catch the tail end of the 5:30 and Anthony absolutely crushed the 500m - 1:26 after a WOD.

A)For Time
21-Snatch 95/65
21-Box Jumps
15-Box Jumps
9-Box Jumps
500m Row
Score= Overall Time & 500m Time

 7:59 - 1:57

Tuesday, February 17, 2015

Off Day Kind off

Decided to take an extra rest day as I am still dragging. Worked from home.  After Tris soccer practice I figured I should bang out 100 burpees.  Well I just couldnt stop - 200, 300, 400, 450! A new record in a day. 

Monday, February 16, 2015

CraicWood WOD post Snowfit

After two straight days of SnowFit my hands and right bicep are practically out of commission.   Add in a beat down warm up and pull and push drills and I was ready to head home.

1 min
Wall sit

Pulls push Drills Rings, Dips

12 min amrap
1000m row
50 box jumps
40 wall balls
30 pull-ups
20 c2b
10 muscle ups

Loads of people in the class and only 5 rowers so we started every 4 minutes or so.  This was fine except when you couldnt remember when your 12 minutes were up.  I got to the C2Bs Not sure how many in the 12 min.   Just keep going and finished all 20.

Sunday, February 15, 2015


Friday was a rest Day.  Saturday and Sunday were spent doing hard core sessions of SnowFit. 

Thursday, February 12, 2015

Not so terrible 10

Warmup - 400m/1 min airdyle

Legless Rope Climbs

Not so terrible 10

For Time: 10 Box Jump (24 in.)s
10 Pull-up (jumping)s
10 Kettlebell Swings 1 pood
10 Walking Lunges
10 Knees-to-elbows
10 Push Presses 45 lbs
10 Back Extensions
10 Wall Balls 20 lbs
10 Burpees
10 Double Unders Post total time.

Rest exactly 3 minutes. Repeat.

Round 2
For Time: 10 Box Jump (24 in.)s
10 Pull-up (jumping)s
10 Kettlebell Swings 1 pood
10 Walking Lunges
10 Knees-to-elbows
10 Push Presses 45 lbs
10 Back Extensions
10 Wall Balls 20 lbs
10 Burpees
10 Double Unders Post total time.

Rest exactly 3 minutes. Repeat.

Round 3
For Time: 10 Box Jump (24 in.)s
10 Pull-up (jumping)s
10 Kettlebell Swings 1 pood
10 Walking Lunges
10 Knees-to-elbows
10 Push Presses 45 lbs
10 Back Extensions
10 Wall Balls 20 lbs
10 Burpees
10 Double Unders Post total time.

Rest exactly 3 minutes. Repeat.
Round 1 - 3:22
Round 2 - 3:24
Round 3 - 3:57

Wednesday, February 11, 2015

Ass Kicking

Much smaller class at LaLanne - just Beller.   Sara was the coach,  first time I have been in her class. 

warm up 
500m rows
20 drinking birds 
Plate clalf stretch 

EMOM for 12 minutes
5 chin ups
8 DB bench press @45lbs

Heavy Christine
3 rounds 
500m rows
12 Deadlifts @285
9 Box Jumps 30 inch

Time - 13:33

GHD 3x10

Tired and lacking energy.  Used 285lbs by mistake. 

Tuesday, February 10, 2015

Back in LaLanne Crossfit Hood

Great to have such a nice welcome back to LaLanne Crossfit.  Nice Salesforce turnout with Nick Chandra, Tony Beller and Dennis Mahoney.

50 burpee warm-ups

3 rounds
5 Vertical Jump
With barbell
5 deadlifts
5  hang clean
5  Push jerk

3 EMOM for 18 minutes
5 Hang Clean
5 Push Jerk


4 Rounds
20 Clapping Push-ups 
20 Front Squats
20 Hallow Rocks
Rest 2 minutes

Rd 1- 1:46
RD 2 - 3:20
RD 3 - 2:01
Rd 4 - 3:01

Sunday, February 8, 2015

Travel Day back to reality

Woke up to 6 inches of new snow.  Would really like to stay but I have to fly out today to get to sales kick-off. 

 Flight was delayed 3 hours so I didnt make it to SFO until 1:30am

Saturday, February 7, 2015

Snow Burpees

Perfect New England Winter day.  Its about 20 and snowing.   We all got out on the slopes and enjoyed the fresh snow.   Very disappointed in the boot warmers as they made no difference at all.  Right before dinner I hammered out 200 burpees.   Did 100 for time and did a 6:15 which isnt bad at all.   The last 10 I did in the snow. See video below.

Friday, February 6, 2015

Burpees in line

Warm up
12 squats
9 sit-ups
10 burpees
250m row

40 burpees

40-Cals Row
40-Wallballs 20/15
30-Cals Row
20-Cals Row
Got to the 20 calorie row.  Was really hoping to finish and get to the burpees. 

226 reps 

Thursday, February 5, 2015

ME plank and pulling work

A)Strict Pullup Progressions


Odd-(3-5) Pullups
Even-ME Plank Hold

Was what was programmed.  I did strict muscle up practice and then did Burpee pull-ups(strict)

Wednesday, February 4, 2015

Rest day

Busy day at work.  Took a rest day

Tuesday, February 3, 2015

Cold but Clear

Every 5mins
5-Power Cleans 155/105
3-Jerks 155/105
50-Double Unders
*Score is last rounds time

Rd 1 - 2:16  @155
Rd 2 - 2:00  @155
Rd 3 - 2:02  @155
Rd 4 - 2:01  @155
Rd 5 - 1:51  @175

Jarrod told me that I could change the double unders to 25 burpees so I could get my burpees in.   I was but thankful and very sad as the workout just got harder. 

Dinner at Via Matta. Hosted by Dave Orrico.  We were at the Chefs table in the kitchen. Very cool.