Sunday, May 31, 2015


I was finally back on the field and actually felt pretty good.  Didnt really get to do too much with the ball as a lot of the play was thru the wings or over the top.  One shot on net in first half blocked by their defense and one direct that got deflected and we scored but it was called offsides.   Big downside is that I hurt my back.   Shoulder to Shoulder challenge and my opposite landed wrong and caused me to tweek just below my rib cage and back.

Tris had his last game of the year today and they drew 1-1.   He had a direct kick in the last minute that he struck well but the goalie managed to get a hand on it and we couldnt out the rebound away.

Saturday, May 30, 2015

Craic Masters

7am Roll Call:
Mahoney, O'rourke, Dr Gold, Michael Downey, Tom and Claire Gormley
Rowing - Julie - Anthony

WOD Choice - Vote came down to these two

Today's wod - 5tft
5 burpee box jump 20"
15 ohs 75/55
200m run
Box Jumps
Run 1k,800,600,400,200

The Winner was 
5 burpee box jump 20"
15 ohs 75/55
200m run
Which then got modified to this

5 Burpee Box jump Overs
15 OHS
400M Run

Harder than I expected.

Time 17:13

Friday, May 29, 2015

Running DT

200m Run
10 - Deadlift @44lbs
8 - KB swings @44lbs
6 - s2OH @44lbs R and then L

This warm up was much harder than it needed to be.  Really dragging.  This had me very worried for the next workout as it was to be done unbroken.

5 Rounds For Time:
400m- Run
UB- DT Complex
12 DLs
9 Hang Cleans
6 S2OH
(You pick weight) 

I considered going up every round but then decided to do it at 155lbs and see how long I could hold on.    First round went well but it kicked my ass on the next run.    I was really smoked and had to walk on the runs in order to recover.  I was ok with walking as long as I did the set unbroken.  I was going great - did 3 rounds and now I was worried I would fail.   Finished the 4th round and most of the class had finished.   Jogged/walked the last run and came in chalked up and banged out the 12 DLs,  my right forearm was smoked and affecting my grip big time.   I got 5 reps and went to pull it up for 6 and I failed. Took a short break got the 3 and 6.
25 minutes

Wednesday, May 27, 2015

15 min AMRAP

Heavy Triple Push Jerk
 5 (@95lbs)
3 (@135)
3 (@155)
3 (@175)
3 (@185)
3 (@195)


200M Run
25 Box Jumps
50 Double Unders
4 Rounds plus 100M run

Macro eating style is working.

Tuesday, May 26, 2015

Monday, May 25, 2015

First Ride of the year

Finally got out for the first road ride and it felt like my first ride. 

Sunday, May 24, 2015

With Jay but no talking

Afternoon WOD that I fortunately didnt have to do solo.  I posted to see if anyone would join and Jay said what time and no talking...  Very funny and happy to have the company.

1 mile run
100 air squats
100 abmat sit ups
50 kbs, 2-pood/1.5-pood
50 box jumps overs, 24/20

Jay set a nice pace on the run.  Im still not where I want to be on running.  Came in the door in 7:10. The 100 airsquats were not fast or very fluid.  My legs were feeling it already.   Abmats were consistent but even those got harder.   The last two movements when from hard to punishing.  Box jump overs are no joke at all.


Saturday, May 23, 2015

Steve's Elixir

I had no idea what we were going to do this morning and wondering if anyone was even in town of the old guys.   We had a great turnout - Dr Gold, Steve Mammone, Eric Klein,  Dennis O'rourke, and Mike  Downey.   Plus Julie Mckenna who was rowing and running.  Steve must have had a good nights sleep as he thought we should do 2 wods with a 10 minute break.   I was up for 1 and then feeling how I felt. 

Total Metcon:
50 Calorie Row
50 Back Squat @115
50 Press @115
50 Deadlifts @115

Felt great on the road and tried to avg a calorie for every pull.  Came off the rower and really felt the squats.   Mammone caught me and passed me on the presses and was just spent by the time the deadlifts came around. 

Total time 11:36

10 Minute rest
3 pullups
6 pushups
9 Squats
+ Thrusters

In the rest of the time do thrusters.   Your score is total weight moved.  I like these wods where you have to know your strength and pace limits.  Opted for 115lbs

Rd 1 -6
Rd 2 -3
Rd 3 -1
Rd 4 - 3
Rd 5 - 3
Total of 16 reps @115lbs

Needham Memorial Day Tournament

Fury beaten in the first game I felt like they were in the game but they couldnt break thru and the they played a very disciplined other team!  They won the second game and it was closer than it should have been.

Friday, May 22, 2015


For sure when they posted the wod last night I figured no one would show up since it was Snatches
and Snatches.   Boy was I wrong.  I guess CoDers are not cherry pickers. 

A) Full Snatch
(20min Practice)
Full Squat Snatch practice - actually very happy with how this went
B) Randy
75- Full Snatch 75/55 - 5:40 Did first 20 straight and then I was absolutely gassed.  Less congested but still worn out.

Thursday, May 21, 2015

Partner WOD

Morning in Dedham
8 Rounds, alternate full rounds with a Partner:
Row or Run 400m
3-5 Partner Assisted Pullups or MU Transition
20- DB Push Press 30+/20+

Rob Potash and I opted for the run.  

Rd 1- 3 MU - 30lb DBs
Rd 2 - 4 MU's 35 DBs
Rd 3 - 4 MU's 40lbs
Rd 4 - 6 MU's  40lbs

Wednesday, May 20, 2015

#Legday‬ at the D

For time:
25-Goblet Squats 70/53
25-Box Jumps 24/20”
Rest 5:00

Just not able to get to the next gear with this cold.   Im worn out on the run.   Plegm stuck in my throat. It was a disaster.   Very hard wod

Rd 1 - 4:09
Rd 2 - 3:56
Rd 3 - 4:14
Rd 4 - 4:11

Tuesday, May 19, 2015


Work trip to Chicago for a few days.  Brought stuff to workout but opted to rest and see if I can get over this cold.   Still stuffed up, cough and now my stomach has been bothering me.

Sunday, May 17, 2015

Rest Day

Tristan had an early game so no game for me.   All for the better as I am still under the weather.

Saturday, May 16, 2015

Masters Class does Luke!

Its been awhile since I have been able to attend a masters class.  I have a whole bunch of WODS ready to go and when I shared this one with Tom Gormley last night he said - lets do it.  It is courtesy of Crossfit Sobo.

Roll Call - Gormley (Tom & Claire) Dennis O'Rourke,  Dr Jason Gold, Mike Downey
Anthony and Julie McKenna - Row

400m Run
15 CJ, 155/105
400m Run
30 TTB
400m Run
45 Wall Balls, 20/14
400m Run
45 KBS, 1.5-pood/1-segoe
400m Run
30 Dips
400m Run
15 Lunges, 155/105
400m Run

 All together after first run and then I had a brain cramp and started to do cleans not C&J's.  Not that it mattered. Gormley was still faster.  Great WOD

Time =31:57

Dropped Tristan off at play practice and then headed to Fenway for Batting practice.  So cool.  Season ticket holders got 5 cuts.  I would like to tell you I hit 3 off the green monster but that would be a lie.  I had a few line drives up the middle and a few whiffs.

Friday, May 15, 2015

Thursday, May 14, 2015

Clean Work

My last 9am class of the week.  It was fun while it lasted.  It was even more fun to discover Tom Gormley at the class.  He was flying to Pittsburgh for a meeting in the afternoon. 

3 Minutes of rope work

A) Hang Cleans
Sets of 6

1@225lbs failed Jerk attempt

B) Tabata
Double Unders
(Score is Average #)
Rd 1 - 30
Rd 2 - 29
Rd 3 - 23
Rd 4 - 18
Rd 5 - 25
Rd 6 - 32
Rd 7 - 20
Rd 8 - 18
Avg = 24
Purple Thursday

Wednesday, May 13, 2015

Running Burpee Lovefest

Practice for Ocean State Crossfit Masters comp.  If I can do this at a decent weight I may sign up
Clean and jerk complex 1rm -Power Clean -Hang Squat Clean -Shoulder to Overhead 
 135,185,205,205 - felt good if I can get to 225 I am set.

Line Drills

For Time:
6 Rounds

Munchie and Gormley totally crushed it.   Discussed with Coach Johnny Mac and decided to give it a go by doing the whole distance 1.5 mile run and then bang out the 150 Burpees?

Time 21:04   It would have been a different story had I done the 6 rounds.   I believe this way is faster.

Tuesday, May 12, 2015

Partner WOD

9am Class -two days in a row with Susie!  Coach Johnny Mac two days in a row as well.

Great warm up
600M run
6 minute amrap
5 Pushups
10 KBS
15 Sit-ups

Mobility work

 15min AMRAP
Partner Workout
15-Unbroken Deadlifts 155/105 - sub 185lbs
350m Row
*Partner 1 does a full round while Partner 2 is resting

3 men in the class so we paired up (Sean and Colin) with 2 working and 1 resting .  I did 185lb deadlifts.   Colin and I went head to head and I was able to get thru the deadlifts and transitions a little quicker.  Sean started as soon as I finished
We got in 4 rounds  and Sean got thru 4 plus the 15 deadlifts and 240 meters.   Good work all around.

Monday, May 11, 2015

Strength Work

Feeling better but my head is still really congested.  The 400m warmup run was way harder than it normally is.  If todays programming had a metcon I would not have been able to do it but since it was a strength day it was do-able.

Good warm up

When i looked at this online I thought that wont be bad.  I dont know if it was just me trying to get over my cold or it was the wod, but either way it put me on my back!

Every 6mins for 5 Rounds
A1) 10 Front Squats - increase weight every round
A2) Max Effort Ring Pullups or Ring Rows

 Did this backwards
             String Ring Pullups     10 Front Squats
Rd1           13                                165
Rd2             9                                170
Rd3             7                                185
Rd4             8                                190
Rd5             7                                195

Made a new friend! One of Dedham's finest.

Sunday, May 10, 2015

Coastal Fury

Fury road game at Lancaster to play Mill City FC.   Temps in the 80's and the boys were wilting in the heat in the warm up.   Tristan held up well as he usually struggles in the heat.   Moved the ball well.  Didnt get any chances to score.

Saturday, May 9, 2015

Mother's Day @menton

Took Susie and her Mom to Menton for Mother's day - just outstanding.  I was still able to enjoy it even though I was under the weather.