Friday, July 31, 2015

Addict WOD

A) Muscle Up Practice
-Kipping Swing
-Transition work
-Kipping Dip
-Cycling
(30-45mins)



Did 3x5 on rings and then did 3X5 on bar
+
b) For Time:
500m-Row
then
5 Rounds:
10-Pistols
10-Strict Press 95/65
then
500m-Row

12:29

This didnt look bad until I realized this was a strict press.  Ouch.

NOAW

Tabata Hollow Hold/ Superman
3x10 Barbell Rollouts
Weighted Hip Extensions

Thursday, July 30, 2015

Late

I had agreed to meet Anthony and Steve this morning at 5:30 to do a nasty workout that had been programmed for Anthony.  It was the 15.5 WOD.  The really bad thing is that i accidentally set my  alarm for 5:30pm not am so It didnt go off.  I woke up at 5:40 and raced to get ready.  Sadly they had already begun the wod when I arrived.  I jumped right in and got after it with no warm up.  Tried to use a steady pace as my warm up.    All of it got hard very quickly. 

27-21-15-9 reps for time of:
Row (calories)
Thrusters


time - 11:43



We jumped in with the class for the Tabata work,

B) Tabata Situps
1:00 rest
+
C) Tabata DUs
1:00 rest
+
D) Tabata Pushups

Score = Lowest number in each tabata

B- 12 reps
 C - I have no idea
D - 6 Reps

Wednesday, July 29, 2015

Happy Anniversary!

20 years with Suzzara!


 
9am Women getting after it
1 Rep Max Clean & Jerk - *Take your time building to your 1rm.

5 @135
2@165
1@185
1@205
1@215
1@225

Stopped while I was ahead and still had time to fit the NOAW in the class time




NOAW
3 Rounds For Time:
5-S2OH 135/95
200m

3:48

Tuesday, July 28, 2015

Bloomington and Chicago and then home

No WODs - Not really rest either just a meeting, road, windmill and roof top bar.

#windmills across America  #Central Illinois

We had a work event at I|O at the Godfrey Hotel.  A really fun place. Great location, vibe and drinks




Monday, July 27, 2015

Return from North Country and then off to Chicago

Early morning drive from Canton to Plattsburg and then flight to Boston.   I had no idea they build a windmill farm in Malone.  Very cool. 


Work the core of the day and then fly off to Chicago and go to a meeting.   Long day and no workout.




Sunday, July 26, 2015

Lake Placid Soccer Camp @St Lawrence University

Perfect day in Canton and the SLU campus looked fantastic.   






Saturday, July 25, 2015

Camp Pick-Up and Camp Drop-Off @RT

No Wods as its been a very busy few days.   We had camp pickup.   Came home and washed and folded and repacked and bought all the things needed for the next camp. 

Camp WK pickup




Friday, July 24, 2015

The movement is up

 Warm-Up

2 Rounds
10 DB Thruster
10 No elbow pullups
200m Run


A) Push Press
4-4-4-4

135, 155, 185, 205lbs
+
B) 14 AMRAP
15- Chest To Bars
30- Wallballs
50- Double Unders

3rds 30 reps


Susie has an amazing determination and will power.  She went from amazing to above category with all of her hard work. 

Thursday, July 23, 2015

Helen of Troy

Helen of Troy
400m row

Deadlifts 5,5,5,5,5
225,245,275,295,315

"Helen of Troy" – 3 Rounds for Time
12 'Heavy' Thrusters (Performance: 115lbs, Athletic*: 75lbs, Novice: 55lbs)
21 Kettlebell Swings (Performance: 53lbs, Athletic*: 35lbs, Novice: 26lbs)
400m Run
11:40

Tuesday, July 21, 2015

Back at COD

A) Pistol Practice (10 minutes)

+

B1) Rear Elevated Split Squats

8-8-8-8

 35, 44, 53, 70lbs



Rest 1:00 btw Legs

B2) :30 Floor Arch Hold (Shoulders and feet on the floor only)

B3) :30 Hands and Feet Hollow Hold

Rest 3:0



Then did Craic Addict wod with NIkki, Mr Munchie, Jeff and Eric G

B) 2 Rounds For TIme

10- Pistols

20- Situps

30- DUs

Rest 5:00

x3

Monday, July 20, 2015

Push It - Push it real good

A morning of push movements.
 
A) Dips (Weighted if possible)
5-5-5-5
20, 20, 26, 35lbs
+
B) 10 AMRAP
5- HSPUs
7- Dips
9- Burpees

Miserable - 3 Rounds plus 12.  Strict HSPU wore me down.


NOAW
Push: Level 2, Day 2
A1) 3 x 5- Negative Push up
A2) 3 x 10- DB Bench Press
Rest 1:00
B1)2 x 15- Sit up
B2)2 x 10- Skull Crushers
B3)2 x 10- Dumbbell Back Fly
Rest 1:00

FOO FIGHTERS @Fenway Park

So pysched  to be able to go to this show.  I had tickets to Saturday night but we didnt get back in time to go but the Rockett's saved the day.   They not only saved the day but upgraded the day to VIP.
We got to hang out in Club Rami before the concert! 







We even hung out in the Sox dugout during the Drop Kick Murphys show.  I tried calling down to the bullpen but no one answered.



















Then it was time for the main event










































Sunday, July 19, 2015

Rode Ride in the heat

Pat Mcguire and I did the standard ride to Wellesley - and Needham.  Felt good to get some exercise with so many days off while in Montreal.




































Saturday, July 18, 2015

Young Scholars @ClarksonUniversity Final Preso

We drove to Potsdam through a constant downpour when we hit the Adirondacks.  Arrived around 1:30am but it really wasnt so bad.   Excited to see Jack and hear all about the week long project on Sustainability and Homesteading in suburbs.   Jack did an absolutely amazing job in the final presentation and through out the course of the week.






The drive home:







Thursday, July 16, 2015

Walkabout & Back to Boston

We discovered last night that Chelsea FC was using Montreal as their training base ahead of the North American friendlies.   We walked around McGill hoping that is where they were practicing but no luck.   We did find the family street. 




































Easy trip back to Boston.  Especially cool synchronized landing.





Wednesday, July 15, 2015

Mount Royal & Au Pied de Cochon

After the tour I convinced Susie we needed to do more walking ;) Doesnt everyone need that after a 3 hour walking tour??  


View from Mount Royal

Plaza on top of Mount Royal


Chair carved on tree top



Post hike it was off to dinner at Au Pied de Cochon.   This place is in a cool neighborhood and showed up on every top restaurant guide, review and ranking for Montreal.   The weather remained absolutely gorgeous and since we got to the restaurant early we walked around a bit.   I snapped a few photos of Susie since the light was perfect.


 The restaurant proved to be everything people had said it would be.