Tuesday, June 30, 2015

Gymnastic Skill Training

A) Hang Snatch Practice
Work to a heavy 3 in 20 mins

5- Strict T2B
5- L-Sit Pullups
15- Supermans w/ hard stop
15- Box Jumps 30/24

4 Rounds
A1) 3 x 10 Renegade Rows
A2) 3 x 10 Banded Shoulder Flies (purple band on rig)
B) 15 mins Z1 (row, run, AD)

My ass is so sore.

Monday, June 29, 2015

Leg Work

A) Split Squats, Back Rack
3x12 ea Rest 1:00 btw Legs Rest 3:00 btw Sets
+ 95lbs, 115lbs, 135lbs, 155lbs, 185lbs

B) Within: 4mins
400m Run
Rest 4mins

 Push-ups - 25,20,15
Burpees = 27,29,30

Most proud that my 400's were in the mid to low 1:40's

A) Tabata Arch/Hollow Hold
B) 2 x Controlled kick up against the wall + 6- Weight Shifts + 6- Shoulder Taps
C) 8-10 Mins HS Walk Practice

Sunday, June 28, 2015

Kettlebell Sunday

Finally a chance to do the Kettlebell class in a long while.  Rita always challenges even the fittest athletes.

 Strength  4 rounds of
a1 Single DL @10-12 reps
a2 Single Arm Should Press - 6-8 reps

Did increasing weight each round

EMOM 18 Minute

1st min KB squat clean - 12 reps
2nd min KB Burpee - 12 reps
3rd min KB Jerk - 12 reps

This was brutal only did 12 reps in the first round and then had to go to 10 reps!  Nothing easy about it at all.

Look at the carnage below.

The aftermath!

Saturday, June 27, 2015

"Let me Take a Selfie"

Roll Call - Dr Gold, Mr Eric Klein, Dennis 1 and 2, Steve M, Mike Downey, Annie D and Cory Muchbach

20 Pull ups
30 Push-ups
40 Box Jumps 24/20
50 Supermans
60 Sit Ups
70 KBS
80 Goblet Squats 53/35
90 Double Unders
100m Partner Carry

The hard part were the goblet squats for sure.


Friday, June 26, 2015

“Slim Shady”

Morning Sky
Excellent Warm up
200m Run
10 Burpees
Active mobility

Then onto the main course:
Slim Shady

For time:
600 m run
15- HSPUs
30- Hang Cleans 115/75
400 m run
10- HSPUs
20- Hang Cleans 135/95
200 m run
5- HSPUs
10- Hang Cleans 155/105

Happy to have Eric Girad in the class to try to chase after.
 13:46  Eric finished about 17 seconds ahead of me.

Wednesday, June 24, 2015

Crossfit Naptown

While I wasnt excited about the WOD at all it was better than doing nothing.   Always tough to drop in when the WOD features Olympic lifting.   The coaches always feel compelled to critique the visitors form.  I should be appreciative but all I really want to do is get a workout in.  At this point Im not going to get better technically from 5 minutes of coaching.

Wednesday’s Workout:
Hang Power Clean Position 2
Advanced: 5×2 Every 2:00
Intermediate: Somewhere in Between
Beginner: Technique with Coach

Went from 135 to 185.  In my home gym I would have done the wod at 185lb but here visiting moved to 165lbs for the WOD

5 Rounds
3 Hang Power Cleans (225/135)
10 Deadlifts


That evening flew from Indy to NYC.

Tuesday, June 23, 2015

Rest Day

In Indy for a few days of meetings.  Amazed at the number of monuments in such a compact City.

Monday, June 22, 2015

2 Mile Thruster

 Wrist Mobility   

2 Rounds
200m Run
15 Goblet Squats

“2 Mile Thrusters”
Buy-In: 800 m Run
4 Rounds:
10- Thrusters 95/65
400 m Run
Cash-Out: 800 m Run

Opted for the 6:30am class to get a few more hours of sleep.  Nice to have some times from the 5:30 class to chase.   Also nice to have Rob Potash in class to push me.    My goal was to be in the 18 minute mark.   Just missed it with a 19:01   

Warm - Up

“2 Mile Thrusters”
Buy-In: 800 m Run
4 Rounds:
10- Thrusters 95/65
400 m Run
Cash-Out: 800 m Run

Sunday, June 21, 2015

Crossfit Bedford Hills

I was curious after yesterday's wod whether there we other crossfit boxes that had opened up near my
Mother-in-laws house.  I was excited to discover there were others and I had been right next to one yesterday without even knowing.   Better yet they had an endurance class.  I looked up the programming and it was generally a longish metcon.  Which are of course my favorites.  I got there early and the place was hoping.  A big crowd for a Sunday morning and a friendly crowd at that as everyone greeted me.   The place felt a lot like COD Dedham.

Mobility and Mash
Lax ball & roller work
Followed by 2 rounds of:

10 KB Swing - slow to get my Kb so ended up with a 70lber.  This would be an omen
10 MB Situps
5 Burpees

Next we did something called Rolling which was pretty cool.  We got on the rowers and the goal was to hit 100meters exactly.   You had to go hard and then know when to back off.  Got to within 1 meter in the practice round and couldnt get closer after that.  For every meter you went over you had to do a burpee.  Some of these people only did 5 meters over for all rounds!

The programing was Partner WOD. I dont think I have ever done 3 partner wods in a week.   Again the welcoming community played out and a guy named Dave came up and asked me to partner.   I would say age of these athletes was in the 30's and early 40's.

A very different partner wod, in a format that I dont believe I have every done before.  I was an immediate fan.  All reps aside from rowing were alternating. So no big rep counts and a rest but really constant work making it even harder. 

WOD - 25 Min AMRAP
50 Alternating burpees
2X250m Row/Plank
50 AlternatingKB Swings  @53
2X250m Row/Plank
50 Alternating Medicine Ball Pass Situps
2X250m Row/Plank

Dave and I were first on and off the rower and then we realized that we only had 1 KB. I went and snagged a 70lber and did the first round that way.  In the 2nd round I suggested that we do 10 reps and swap.

We got thru 1 complete round and just missed 2 rounds.   I jumped out the rower and did 156 meters.   One team got to 166.  So we lost by 10 meters.

I was a complete sweaty mess and lowed the wod and energy.  My only disappointment was not being able to stay for the mobility class that followed.

Saturday, June 20, 2015

Crossfit Mt Kisco

Warm-Up -
30 jumping jacks
20 mountain climbers
10 air squats
5 pushups

Partner Metcon: AMRAP - 20 Minutes!!

40 Push Press 115/75 lb.
60 Dead Lifts 165/105 lb.
80 Russian Swings 24/16 kg.
400m Run (Each runs at same time)

The vibe at this box wasn't as good as it has been in the past.  Got a few welcomes but the group pretty much stayed in their existing circles.    Odd numbers meant that the 3 men, including me got all put in the same group.  We worked two at once and then the third guy jumped in.  

We got 2 round plus 10 push press. 

Friday, June 19, 2015

Rest Days

Early start on Thursday had me taking a planned rest day.  Friday on the other hand, had me with an option at Crossfit Reebok 5th ave but the wod was not to my liking at all.  So opted for back to back rest days. 

The train has left the station on the decision not to WOD

Wednesday, June 17, 2015

Crossfit Wall Street

30 min amrap partner WOD
20 wall balls 10 each
20 burpees 5 each
20 Deadlifts 10 each
200m run together

8 rounds 23

Monday, June 15, 2015


A) (NBC Test 3)
Front Squat Max
Rest As Needed

This was pretty good considering my legs were pretty beat down from the last couple of days.

B) (NBC Test 1)
Max Effort of 1 Option:
Hanging from bar
Chin hold over bar
Deadhang Pullups
Kipping Pullups

15 Deadhang pulls-ups

Sunday, June 14, 2015

Win or get relegated

We were in a relegation battle.   We played the top team in our division and needed the 3 points to avoid getting sent down.   We established a game plan and we stuck with it.   It was beautiful execution and teamwork. Could not have been prouder of the guys.

Here is Eduardo's recap:

I must admit that I was a bit concerned with all of the NO responses I received this week, and even more so when I arrived at Wheelock this morning around 8:15 to find that I was the third person there.  Folks started to trickle in and we had 12 as the whistle blew.

My concerns weren't easing up as we lined up a formidable back line of Moylan, Ovalle, Concagh and Laughing.  Yeah, that's not a typo.  I was nervously laughing on the inside at the fact that Pat was hungover and this back four was in it for 90 minutes in front of him.  We decided to go with a 4-2-3-1 formation with Alex and Ingram playing defensive center-mids, Drew and Ballerina Ed flanking Durocher and Stevie up top taking space.

We started off pretty well until their first real shot came in hot, Maguire coughed up throwing up in his mouth and I got caught ball watching while one of their guys chased it in and put it away on the rebound.  We were down 1-0 and nobody made a sound.  Franco arrived late, and we had two subs to their 7.  But, to our credit, we kept fighting.  Somehow, not sure how, we found ourselves in a bit of a breakaway (could be because they played most of the game with 9 guys on our side of the field) and Alex (I believe) hit it with his purse and the ball barely made it over the line for the tie.  That tying goal breathed some air into all of our lungs, until Ronnie went down with what seemed to be a clear ligament tear about 15 minutes from half.  He stayed and watched, to his credit and you might have seen the update email that he just sent.

Anyways, just before the halftime whistle, Ed juked and deked his way clear of his defender and ran wild down the left side.  Franco was wide open on the far post and Ed actually hit it that way.  The ball was cleared near the 18 by the near post, way up in the air.  Their keeper was caught in no-man's land and all of a sudden we had the lead 2-1 as the half ended.

Second half was fantastic.  Like that one golf shot you hit that always keeps you coming back, this game was something that should keep us all coming back for more.  They ran at us hard, with a lot of movement and we bent but did not break.  Our midfielders worked their ass off and our back line did all they had to do to keep turning them away.  Even though Franco was on the field during the first half, he didn't really start playing until the second half.  He chased a ball in that was passed back to the keeper, got himself in front of it to block it, friendly bounce was reachable and then he calmly took his time from the left, and put it over the keeper and into the side netting on the far post for a 3-1 lead.  Halleluja.  Can I get an AMEN-uh!

They got one back with about 5 minutes to go, but we kept up the fight and earned ourselves one hell of a win.  As a prize, we get to stay in Division 3.  Mendon, by the way, won their game against Los Inkas, so, unless we tied or won today, we were in serious danger of relegation.

Proud of all the guys who worked their ass off today. Stevie was awesome up top (that's the first and last compliment I will ever pay you)  Doo-rag was all over the field.  Ed looked and felt awful, you could tell because he didn't dance at all today, but he gave all that he had.  Game ball to Ingram, Alex and Durocher who might have each sat for 5-10 minutes the entire game and likely ran double that of anyone else.  And kudos to Doug and Mike for a full 90 minute effort under constant siege.  Danny, stellar as always, especially as a field marshall and Pat, steady as a rock.

We were very disciplined and the communication in the back was outstanding.  We kept close to them and didn't give them anything easy.  And, we put away the goal opportunities we had, which weren't many, but they were enough.

Honorable mention to Texas Bob for showing up to watch and cheer us on.

Look for an email for an end of year bash at Bora's pool.  Rest up, get healthy, get in shape.  Let's do it all again in the fall.

Saturday, June 13, 2015

Mahoney's Filty Fifty

In celebration of Dennis Birthday we did Filthy Fifty:

Filthy 50
For time:
50 Box jump, 24 inch box

50 Jumping pull-ups
50 Kettlebell swings, 1 pood  lots of debate about whether this is 35 or 53
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


This workout went sideways pretty quickly.   Way off the pace of my 21:18 PR

Friday, June 12, 2015

Good to Know

Took and extra hour of sleep and joined the 6:30am class
Warm up
3 Rounds of
12 PP @45
9 Squats
6 Burpees

A)Clean and Jerk
(work to a heavy single in 20 minutes)
 Pretty Surprised.  Hadnt gone that heavy in a long while.

 B) 7 AMRAP ladder 3,6,9 etc...
+3 Clean and Jerk (135/95)
+3 Toes to Bar

I was smoked pretty quickly on this wod.

3, 6, 9, 12 plus 3
63 reps

Thursday, June 11, 2015

Road Trip Chicago

I brought my gear just in case but my real goal was to try to get some rest.   I neither worked out or really got any rest.   Did enjoy the Lincoln Park neighborhood.  Good Dinner at Boka

Tuesday, June 9, 2015

Squats and Pulling

A1) Front Squat Wave

A2) Pulling Strength
Pick one:
Option 1: ME Hang From Bar (Up to :60)
Option 2: (3-5) Step Offs with 5 second Hold Over Bar
Option 3: (5-15) Kipping Pullups

Warm up Front Squats 135,185

Rd 1 - 6 reps @185lbs 15 BF Pullups
Rd 2 - 4 reps @225lbs  15 BF Pullups
Rd 2 - 2 reps @245lbs  15 BF Pullups
Rd 3 - 6 reps @225lbs  15 BF Pullups
Rd 4 - 4 reps @245lbs  15 BF Pullups
Rd 5 - 2 reps @265lbs  15 Kipping Pullups

Monday, June 8, 2015

Wooden legs

 Considered taking the day off to try to recover.  Foot, hamstring and obliques are barking. 

 Warm Up
Air Dyne
15 - DB Push Press
15 - Straight Leg Deadlift
A) Handstand Work
-HS Walk
-Wall walks/Strict press
(15 mins)
B) 3 Rounds for Time:
400 m run
15- Wallballs 20/15
15- KB Swings 53/35
15- Box Jumps 24/20
(20 min cap)


Legs feeling like wood. 

Sunday, June 7, 2015


We lost 3-1.  Closer game than the score indicates. We missed at least 3 sitters.  

Craic competitors did well.

DirectTV blimp over Dedham

The competitors "ripping" it up

Flag Day around the corner

Saturday, June 6, 2015

Running Bear

Masters and Munchies!  Andrew and Corey joined us today.   I really enjoy working out with both of them.  They work hard and are just really nice peeps.   Additionally its nice to have more X chromosome in the room.

Running Bear Complex
Run 200m
3 Bear Complex @ 95#
Run 200m
6 Bear Complex @ 95#
Run 200m
9 Bear Complex @ 95#
Run 200m
6 Bear Complex @ 95#
Run 200m
3 Bear Complex @ 95#
Run 200m

This was tough but not impossible.   I was not recovering well on the runs and they turned into a shuffle.   Good to have Munchie chasing me.  He really closed the gaps on the runs.

Time - 11:54

Friday, June 5, 2015

Front Squat and Partner WOD


200M Run
12 Airsquats
9 Burpees

A) Front Squat


B) For time with a partner:
20-Thrusters 105/75
10-Thrusters 105/75
5-Thrusters 105/75
(15 min cap)

Partnered up with Munchie and flew thru this wod.  We were very efficient, but I think if we did it again we could take it up a notch.

Time - 7:47

Thursday, June 4, 2015

On the Road

Went from Phoenix to SF for a meeting on Thursday and then a red eye home.   Im just not able to plow through these red eyes like I did a few years ago.   No workouts on Wed or Thursday.   I wouldnt call them rest days more like try not to get beaten down to badly days.

Landing in Boston

Arriving in Dedham

Wednesday, June 3, 2015

Camelback via Cholla Trail

Woke up early did a few emails and got out the door before 5am.  I brought my headlamps with me but didnt even need them.   I clearly didnt think that through that the sun rises earlier everywhere in the summer.   Also surprised at how many people were out on the trail.  It wasnt quite a mob scene but I did have to slow down a bunch of times.  

Lots of PR's!

Camelback via Cholla

Great views on top:

Tuesday, June 2, 2015

Travel Day

My back/lower rib is feeling better.   Travel Day to PHX.   Always easier when its not commercial.

Beautiful day and Evening in PHX at Phoenician.