Sunday, August 30, 2015

1st game of the season

We thought we would have plenty of subs. Nope!  We had 3 and the other team had 11.   Back and forth in the first 10-15 and then we broke thru and got awarded a penalty.  I got to take the kick and buried it.   We went up 2-0 and then 2-1 and then 3-1. We parked the bus in the 2nd half as we were all getting tired and looked for opportunities to counter attack and we had a few but couldn't finish. We gave up 2 goals in 2nd half and drew 3-3.  Legs are wrecked.

Saturday, August 29, 2015

Craic Luau In-house Competition

Perfect day for a comp - sunny and 75 degrees.    Pam and Ziad are my partners 


*Each partner chooses one part of the workout to complete, score is total time.

Partner 1:
15- Deadlifts 65#
100 m Shuttle Run

Partner 2:
15- Cleans 65#
150 m Shuttle Run

Partner 3:
15- Snatches 65#
200 m Shuttle Run



*Each partner works for two of the one-minute blocks to complete max reps. Teams can decide any order of partners. The order of the movements must stay the same. Score is max total reps for the whole team. There will be a ten second transition between movements.

1:00 Row for Cals
1:00 Wallballs 20/14#
1:00 Situps
1:00 KB Swings 53/35
1:00 Push Ups
1:00 KB Squats 53/35


*Two partners are running a 200 m together at all times, holding a foam roller between them. The third partner is completing the AMRAP.

Switch out one partner after each run. Partners cannot run more than twice in a row. When a runner switches to work on the AMRAP, they pick up where the other partner left off. Score is total reps completed in the AMRAP.

Two Partners:
Complete 200 m run holding a foam roller between them
Third Partner:
10- Burpees
15- Get on Box 20”
20- Ring Rows (with feet on line)

Friday, August 28, 2015

4 Rounder

1) Wtd Pullups
A2) Wtd Ring Dips 3-3-3-3
B) 4 Rounds For Time:
200 m Run
15- Wallballs 20/15
20- Situps
(12 min cap)


Pull: Level 2, Day 2
Air Dyne, arms only at 80-90% effort
:45 reverse
rest 1:15
:45 forward
rest 2:00
x 3

Thursday, August 27, 2015

Reebok 5th Ave - Squat and Go Yard

Warm - up
2 Rounds
10 single leg reverse lunges
10 monster walks
10 single leg glute bridges
30 sec couch stretch
20 Hollow Rocks

Back Squat
6 reps @205
1 rep @265
10 reps @205
1 rep @275
10 reps @205
1 rep @295
5 reps @205
1 rep @275

3 rds
400m run
10 power snatch @115
Back Squat

Wednesday, August 26, 2015

Rest Day

Hopefully a rest day will help my legs recover.   Nice day in NYC.

Tuesday, August 25, 2015

Clean and Clean some more

 I wasnt particularly excited to do a bunch of cleans but it ended up being fun.  Good crew - partnered with Dave for Heavy clean but switched to Eric G. when we went heavy. 

A) 20 minutes to work to a heavy Power Clean +


80% X 225 = 180lbs   

Power Cleans @ 80% of B
My intent was to to match Eric G and even though we werent watching each other we were within 1 rep all the way thru.   We ened up tied.

25 reps @ 4 minutes
46 reps @ 8 minutes

What was really funny was when Eric and I checked the board this guy Dan had done 225 and then 49 reps beating us both.   We were both like WTF??  How is it that he quietly gets it done and we cant even chase him. 

A1) (10-12) KB swings @70lbs
A2) 10- each Single leg hip extensions
A3) 500 m row at 70% effort
Rest 2:00
x 2


Monday, August 24, 2015

Toes 2 Bar

A) Toes 2 Bar Drills
*with Bands
B) 4 Rounds EFT:
30- DUs
15- Toes 2 Bar
15- Burpees
**** 15 Toes 2 Bar   Mistakenly added this to round 1 and left it in as I would feel guilty reducing
30- DUs
Rest 3:00

A1) 3 x 15 Hanging Knee Raises
A2) 3 x 10 DB Shoulder Raises (make a T)
A3) 3 x 10 each KB Side Bends

I  realized it when I got home I had forgotten to take a photo of my white board and even worse didnt clean it and put it away.   I went right back but Sarah had already cleaned it and put away.  She considered taking a photo and calling me out and I wish she would have as I ended without my times. Bummer!

Sunday, August 23, 2015

Rowing Randy

Rainy and dreary day. I watched the Chelsea game before heading over to the gym to figure out what I should do for a wod. My legs and glutes are killing me from yesterdays wod. Ended up rolling out and doing some band work before settling on a workout taken off Kettlebell Rob's page.

"Rowing Randy"...
Five Rounds of:

25 Calorie Row
15 Power Snatch (75)


Absolutely brutal

Saturday, August 22, 2015

Masterfit class

Back to the usual programming of 7am class with a bunch of masters athletes.   It was a small but dedicated group - Tom Gormley, Dennis O'rourke, and Eric Klein.

Strength - Not for time

Barbell Conditioning
21-15-9 NOT For time:
Power Clean @115
Front Rack Lunges @115
Push Jerks @115

This was harder than I expected it to be.  I certainly didnt try to do it unbroken.  I might drop the weight and make the rule all reps for each movement need to be unbroken.

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

First round wasnt bad at all but after that it was pretty damn tiring.  No place to recover or hide.
5 rounds plus 3

Jack and I went over to Blue Hill to get in a hike. 

 Found there are a lot of segments in the park that I can test myself against.


Thursday, August 20, 2015

3peat in Carmel

Ran at the end of the day after the meeting and before heading to the airport.   Got a bit faster every run.   Need to keep running. 

Dennis, Lori Sarsfield and I shared a care on the ride home.  Pascal and Weening drove together.  We all opted to leave early so we missed the big party and Karaoke.  Looks like the gang had fun.

Airport shot

Party time at Pebble Beach:

Travel Woes:

Carmel Run II

We had an early morning meeting but I was able to squeeze a run in before dinner.   Its a sad day that I really cant go that fast and it still hurts.  Need to keep running for sure.  Somehow the garmin didnt pick up where I started.

Tuesday, August 18, 2015

Dawn Run in Carmel

No gym in the hotel,  no car to drive to crossfit.   So that leaves a run around Carnmel.  Probably a good thing as my running needs some serious improvement.   I really need to step it up big time.

We are staying at La Playa Carmel for the meeting.  Nice place. 

Monday, August 17, 2015

Lots of time traveling....

Sunday night and Monday were a day of travel.   5 hours in the car down from Maine.  Quick turnaround at home and then an early alarm to head to Logan.   Left the house at 5am, returned rental car and then proceeded to sit in the terminal for 6 hours because of a slash in the tire of the plane.

If you look closely you can see the big jack they used to change tire

With NASCAR like speed the tire on the plane has been changed. Ok so it really took 3hours which is the equivalent of over 10,000 changes for a NASCAR pit team.

So after a 6 hour flight we then had to drive 2 hours to get to Carmel.   I was just so thrilled to be in a meeting after that.

Sunday, August 16, 2015

Gorge Trail to Cadillac & Dorr

In pursuit of meters to meet the Ultra Trail du Mont-Blanc Climbing Challenge.  Jack and I decided to finish what we started yesterday.  We would hike up the Gorges trail and then on to Cadillac back down and over to Dorr.  Nice and warm and sunny again today.  Similar to a hike that Tom and I did last July.  


Saturday, August 15, 2015

Trying to Pile up the Meters of elevation

Jack and I set out to get in Precipice and then as many meters as possible before we had to get back home   We parked the car next to Huegnots Head parking area and hiked to the North Ridge trail of Champlain and then took the Black and Orange trail to Precipice trail and then went straight up and over Champlain and then over to Dorr and back.   I cant believe how much I sweated.  Shirt was soaked as well as my shorts.

Susie and  had a date at XYZ since I am leaving tomorrow :(

Friday, August 14, 2015

Back to Maine

Flights all worked out so that I avoided a long drive and late night arrival in Maine.  In fact it was a perfect evening to fly.  Cape Air has tiny planes that only seat 8 so the views are awesome.