Thursday, April 30, 2015

Back at Craic

A) Toes to Bar Practice (10 mins)
+
B) For Time:
15-12-9-6-3
Deadlifts 205/125
Toes to Bar

 4:12



Who you looking at?

Wednesday, April 29, 2015

Crossfit Flagship

A: Front Squat (1-1-1-1-1)
15 Minutes to establish a 1RM Front Squat
135, 185, 225, 245, 265, 275  - Good work.  Getting close to my 1 rep max of the past

B: Front Squat (1x Max Reps)
As many reps as possible at 90% of part A.

245 X 5

C: Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP:
4x Snatch Deadlift 135/95
4x Pull Up
4x Air Squat

14 rounds plus 6 reps

Tuesday, April 28, 2015

Hotel Vitale WOD

Recycled this one from the past.  Here is the link to the WOD done in 2011.  Luck-sevens Feb 2011

1 round warm up just to do the movements.

Lucky Seven's
7 rounds of
7 Deadlifts (45lb DBs)
7 Hang Squat Cleans (45lb DB)
7 Push Press (45lb DB)
7 Burpees

Time 14:28  Crushed my time from the past!

Running short on time so changed the wod from 2 minute to 1 Minute Drill rest 1 minute between rounds

Exercise  Rd 1 - Rd 2
Situps       39 -  37
Push-Ups  29 - 30
Squats     41 - 45


















Monday, April 27, 2015

Jackie

Seems everyone is doing this Snatch and Jackie in the last few days - CFNE and now us.
 1RM Snatch
Half assed this.  5:3:1 rep scheme 
95,115,135
2. Jackie:
1,000m Row
50 Thrusters
30 Pull ups
6:59 minus 14 seconds for delayed start 
6:47
I have no idea where I would make up 40 seconds from when I PR'ed this.   Probably 20 seconds on the row and the rest on transition and faster Thruster.  Hard wod that is for sure.
Big Air


Now its time to post




Sunday, April 26, 2015

Soccer and Hiking

I was on the fence as to whether I would play because of timing of Tris' game but committed to playing the first half.   We played Los Inkas Sport Club who knocked us out of 1st place and a chance to go to playoffs last fall.  So that was another reason I wanted to play.   Played 43 minutes and subbed out right before half with us up 3-0.  I felt like I was able to control the midfield and create some chances.  Would love to have one chance back where I turned and shot wide, should have just pushed it wide to an open Texas Bob.  Much better effort than last season.

Tris played FC Coastal South.   A game they needed to win for bragging rights.   Tris played very well again this week.  He put into practice everything we worked on yesterday which was awesome to see.   He scored a hat trick including the go ahead goal.   Missed a chance for 4 goals when the goalie saved his penalty shot.

Jack and I did a quick late afternoon hike. 


Saturday, April 25, 2015

The Operatives Earth Day Challenge! - WOD Throwdown

Convinced everyone to do the Earth Day challenge.  Good turnout today = both Dennis 1 and 2, Eric Klein making a quest apperance, Potash, Mammone, Gormley and Mike. 

Convinced Gormely to get in to the range of the camera as the WOD is picture perfect for him.

 Matched Tom's pace for the first 30 rounds and just couldnt make up the time I lost in the burpees.  Happy with my time.

13:20

Gormley 13:07
Potash 13:11

Post WOD got on the rower and banged out a 5k.


After working out Jack and I went over to Blue Hill and hiked the  Skyline Trail.  Crisp sunny morning.






Friday, April 24, 2015

No Partner WOD - Insanity

A) Tabata Hollow Hold
B) Tabata Arch Hold
+
C) 3-Position Clean
(Skill work 20mins)
+ worked at 135lbs

D) Partner Relay (6rds)
10-S2OH 115/75
200m-Run

So I had no Partner so I did the thing solo. 

10:40








Martha with the founder of Insanity.


Thursday, April 23, 2015

Salesforce World Tour Chicago

Rest day

Chicago World Tour - great event, great music and great guest!  Marc hosted a lunch at the Little Goat(http://littlegoatchicago.com/ which was fantastic.




Juanita Stein Opening the show
Chicago Mayor Rahm Emanuel







Wednesday, April 22, 2015

Hotel WOD

7:30 meeting so no Crossfit River North this morning.  Bummed as they had a good one planned.  This will be a good one for a Saturday sweatfest.
Hotel WOD view
Front Squat
% of 3RM
5@75%
3@85%
max reps @95%

For Time:
30 TTB
Run 1 Lap
30 Thrusters (95/65)(135/95)
Run 1 Lap
30 Wall Balls (20/14)(11'/10')
Run 1 Lap
30 Burpee Bar Hops (Bar facing)

Hotel WOD courtesy of http://www.thetravelingwod.com/

5 Rounds of
10 burpees
15 Situps
20 Air Squats
9:01

Tuesday, April 21, 2015

Nancy Redux

In Chicago and I look up the WOD at Cross Fit River North and its Nancy.   I was hoping to best my time from last week.  

Warm Up -
400m Run
Line drills

Shoulder Press
5@50% - 95lbs
5@60% - 115lbs
5@70% - 135lbs
6x3@85% - 140lbs
rest 2 minutes


Nancy
5Rds
400m Run
15 OHS 95lbs
14:40

Way off the mark. Squats when great.  Running was just not fast enough.

Monday, April 20, 2015

Travel Day

Look who is on my flight


 Dog statues in Atlanta

Sunday, April 19, 2015

Soccer

Tris had his first game of the season today.  They started off on fire scoring in the first few minutes.  They had a 2-0 lead and were playing great and then things fell apart and they gave up 3 straight goals.   They gave up another but then battled back and scored a 3rd but the referee said no goal.   Tristan played a complete game - good defense, good passing, and offensive.

I made the 2nd half of my game and we were 0-0.  We gave up a late goal and lost 1-0

Saturday, April 18, 2015

SOBO Comp Practice

Todays plan was to do all of the WODs for the SOBO comp with a 10 minute rest between.

You will have 6 minutes to establish a 2 RM Thruster. At the end of the 6 minutes you will have 60 seconds to set your bar up for:
135, 185, 205(1) failed on the 2nd attempt. Tried again and got the first one.  2nd attempt I think I would have got it if I didnt hit myself in the chin.   Need to work on this again

AMRAP 5:
10 Deadlifts (125/85 40-54)
10 Burpees Over the Bar
You cannot start to set up your bar for the AMRAP until the 6 minute mark. The AMRAP 5 will start at the 7 minute mark.
This was a mess.  Not the wod but because of space issues, then I lost track of time.   4 Rounds 7 reps.


PART 2
For Time,
1000M Row
30 Cleans (95/65 40-49)(85/55 50-54)(75/45 55+)
30 Box Jumps/Box Step Ups (24/20" 40-54)(20" 55+)






Anthony finished the row and I still had 150meters to go.  This is a gap that I thought would be difficult to close and I was right.  He kept the gap all the way to the end. 
6:50



PART 3
ROUND 1: From minutes 0:00-2:00 complete - 6 GTO (95/65 40-49)(Double Unders or 50 Single Unders, 6 GTO. If you complete all reps, you move on
ROUND 2: From minutes 2:00-4:00 complete 9 GTO, 25 Double Unders or 50 Single Unders, 9 GTO. If you complete all reps, you move on
ROUND 3:From minutes 4:00-6:00 complete 12 GTO, 25 Double Unders or 50 Single Unders, 12 GTO. If you complete all reps, you move on
ROUND 4: From minutes 6:00-8:00 complete 15 GTO, 25 Double Unders or 50 Single Unders, 15 GTO.

This went way better than I expected.  My double unders were on!  Finished the last round in 1:29

Friday, April 17, 2015

Nancy

Red Friday
Dragging from all the travel this week.  Contemplated staying in bed but decided to go as my day is always better if I workout. 

Warm up
6 Min Amrap

200m run
Pass Throughs
Mobility
Wrist & Shoulders

Nancy -
5 Rounds for time:
Run 400m
15- Overhead Squats 95/65

Time - 13:41

Anne finished the 1st run breathing down Tom and my neck.   She blasted thru the OHS and opened up a gap I was never able to close.  Nice work Anne!  Pretty happy with my time for a 5:30morning wod.


Anne moves to 1st on leaderboard



Wednesday, April 15, 2015

20K Burpees for 2015

Its been a dog fight with Dennis Mahoney over who would take 2nd to Rob Kaufman.   Now it seems like Rob finished months ago but it was only March 30 making it two weeks ago.    Dennis built a big deal early in the weekend but I fought back and closed the gap.   Brutal travel schedule with flights in am and pm but committed that no longer when I landed I would put in as many as I could.    Monday night in NY I put in 300.   Tuesday Morning in NY I put in another 220.   This left me with 280 left to do.  I knew that if I split them up and did nt finish on Wednesday I was certain Dennis would power through and finish.  So I landed in Austin around 11:30 and got to the hotel and just started chipping away until I was done.    Thrilled to have the pressure off.   That said there were a lot of benefits to doing high volume burpees.   I definitely got stronger.     Thank you to Mark and Lisa Remey Hasting for donating $1,000 to NE Parkinson's Ride Team CRCF Strong in honor this amazing achievement (20,000 burpees in 2015).

I will continue to do as many as I can - maybe even another 20K!

A few photos from meeting in Austin.






Sunday, April 12, 2015

4-4 Loss

First game of the season.  Perfect day for a match.  Sunny blue skies and the temperature was in high 60's.      I  started at left midfield and we came out firing and built a 3-1 half time lead.
In the 2nd half we wet up 4-1.  Then we gave up a PK to make it 4-2.   as the flood gates began to open.  They came at us with everything and we could not hold the ball.  They scored two more and hit the crossbar 2-3 times.  So, nothing like the fall, when we hardly gave up any goals, but we also had a hard time scoring.  A 4-4 tie that feels like a loss, but seems like it could have been a true loss.

Saturday, April 11, 2015

Triplet of Burpees, Snatch & Front Squat

Triplet of BURPEE, Snatch & Front Squat
Love training with this guy!
New faces today as Rita, Claire Potash and Michael Downey joined us in addition to Anthony, Tom G, Dennis and Dennis.

150 BURPEE warm up

40 Burpees
30 Power Snatch @75lbs
15 Front Squats @75lbs
30 Burpees
20 Power Snatch @75lbs
15 Front Squats @75lbs
20 Burpees
10 Power Snatch @75lbs
15 Front Squats @75lbs

Started off behind Anthony and Tom after the first set of burpees. I closed the gap on the snatches and front squats.  It went faster than I thought it would.

Time 14:32







Friday, April 10, 2015

Short Cindy Like Amrap

Warm Up
4 minutes of shoulder work with band
10 Spider Mans
10 No elbow push-ups
5 Burpees


9min AMRAP
20-Pullups
15-Push Press 115/75
10-Burpees

 3 Rounds and 25 reps
Burpee Nation

Thursday, April 9, 2015

Salesforce World Tour Boston- Drop Kick Murphy's!

Got some burpees in and then had to go to the Hynes Convention Center for the Salesforce World Tour.   The event was fantastic. Great client turnaround, good meetings and great kick off by the Drop Kick Murphy's and then Tom Brady.



Wednesday, April 8, 2015

Long Amrap

Long Amrap
Warm up
Tabata hollow rocks
800m run

A) False Grip Ring Muscle-up Transitions
B)17min AMRAP
350m-Row
15- KB Swings @70lbs
7- Toes 2 Bar
Lots of "Cod"ers so 6 of us had to run.  I did 400m run to start and then did 200m run and 10 burpees 

5 rounds 
200 burpees

Tuesday, April 7, 2015

Consistent and inform

I needed that massage last night.  I hadnt realize how beaten down I have become.  Need to schedule another in order to completely recover. 

Warm Up

200m Run
a1. Leg swings
200m Run
a2. Front Squats
200m
A3. Mobility

A)Front Squat
(Build to a heavy TRIPLE)




135,185.205,225,245
+
B) Every 5mins x3
400m-Run
10- Front Squats
50- Double Unders

Each round completed in about 3:30 to 3:45. Did 10 burpees a round as well.

Monday, April 6, 2015

More Burpee Fit

Warm Up
3 rounds
run 200M
A1 - Leg Swings
A2 - Hip Extensions
A3 Pushup

Technical Practice
Burpee form
Hand stand postions

WOD
12AMRAP
40-Burpees
30-Shoulder 2 Overhead 65/45
30-Burpees
30-Shoulder 2 Overhead 95/65
20-Burpees
30-Shoulder 2 Overhead 135/95
10-Burpees
30-Shoulder 2 Overhead 155/105

This got hard once you hit the 135lb round.   Got 20 reps at that weight.  Was gassed for sure.
Total reps = 170 reps




200 Burpees

Sunday, April 5, 2015

Burpeefit

Easter Sunday!


Burpeefit workout

Didnt want to just do Burpees so I incorporated them into the WOD

1000M Row - used it as my warmup
then 10 rounds
10 Burpee Box Jumps
5 Reverse Burpees
5 Burpee Pull-ups
5 Situps
10 Burpees
5 Situps

50:39

Plus 50 burpees


Saturday, April 4, 2015

Accidental Double

The Wood was closed as Outlaw was doing a seminar so Craic was like the old days.

Masters Group:

Burpees 70 Pre Wod:



15min AMRAP
1 C&J Rx 135/95
1 round of "Cindy"
5 pullups
10 pushups (We Subbed in Burpees)
15 squats

2 C&J
1 round of "Cindy"
3 C&J
1 round of "Cindy"
.. add 1 C&J after each round of "Cindy"

Anthony was destroying me through the first 5 rounds. Closed a little bit in 6 and then put the hammer down on 7. Ended up getting 8 Rounds
Post WOD 20 Burpees

Then Anthony convinced me to do the class.

Partner WOD at DEDHAM
A) 1 Mile Run
*In groups of 2 you must carry 60lbs Men / 40lbs Women between the 2 of you. (Split weight as needed)
*If either weight touches the ground both partners must perform 5 burpees and high-five at the top of each rep


We each took 2 15lb dumbells.   I started off quickly but about 400m in things slowed down.  Ryan passed me at the 200m to go mark.   Did a 9:17

B) 15AMRAP
P1-AMRAP Wallballs 20/15
P2-Run 400m


259 Wall Balls
Score is Mile time and total number of Wallballs



Friday, April 3, 2015

Good Friday

I was more tired today then I was when I take the Red Eye.  Thank goodness it was a light work day. 

Tris soccer team got outside on the turf for a scrimmage. 

Thursday, April 2, 2015

Travel Day

300 Burpees in the morning

Very happy that United has added a 4:30 flight.  No more waiting for the red eye!




Wednesday, April 1, 2015

Invisible Fran

The rest of the Craic gym is doing Fran today.   Im in my hotel room in SF so I did the next best closest thing - "Invisible Fran".

Warm up
250 Burpees

WOD
Invisible Fran
For Time:
21-15-9
Air Squats
Pushups

1:36

Got back from work at a reasonable hour so we out for an hour run up and down the hills of San Francisco.