Wednesday, September 30, 2015

Rest Day

Day trip to NYC

Met Con and then Lifting

Warm up
20 hand touch partner planks
200m run
2x rounds

4 rounds
400m run
15 burpees to plate

Sumo deadlifts


Monday, September 28, 2015

OHS and Half Jack

3 rounds
10 air squats
10 pass throughs
5 burpees

Overhead Squats

Warmup 65lbs
5 @95lbs
5 @115lbs
5 @ 135lbs
5 @155lbs
5 @175lbs

Half Jack
500m row
25 Thrusters @45
15 pull-ups
1:38 500

Sunday, September 27, 2015

Soccer Soccer Soccer

My gang and Martha all went to the Rev's game Saturday night.  Nice size crowd but the game was flat in the first half.   The 2nd half changed completely when Juan Agedelo subbed in for Charlie Davies.   Lots of shots, corner kicks and actions.  Union keeper Andre Blake was the star of the match after making a club-record 10 saves in only his fourth career MLS start. The former UConn shot-stopper was at his best during Saturday's latter stages including this one -

Blake save on Jermaine Jones

Here is a photo from USA Today:

Good Sunday of Soccer as well.   My Masters team won 1-0.  I would have liked to contribute a goal but wasted a pass 20 yards out and boomed it over the net.  The other chance was a left coming across the box.   Lots of pace but over the bar. 

Tristan's Coastal Fury team picked up a win in an exciting 3-2 match!  Miguel had two goals.

Saturday, September 26, 2015

Road to Recovery

 Finally felt well enough to get back in the gym.  Felt fine during the first row but my chest tightfisted up and had my energy zapped before the first round was over.   Its going to be awhile before I feel normal. 

1. Conditioning
50 Calorie Row
50 Abmat Sit ups
50 Deadlifts, 135/95/S2O you choose
15 Pullups
35 Calorie Row
35 Abmat Sit ups
35 Deadlifts, 135/95S2O you choose
15 Pullups
20 Calorie Row
20 Abmat Sit ups
20 Deadlifts, 135/95 S2O you choose
15 Pullups
  Time - 20:58

Sunday, September 20, 2015

Weekend at Home

Super low key last couple of days. Spent Saturday in bed trying to get better.  Today I felt a little bit better and went to Tris game as well as on a walk at Wilson Mt with Jack.

Friday, September 18, 2015


Last night I started having a sore throat and not feeling well.  This is not good considering this is Dreamforce week.   Well I managed to make it through the week without losing my voice even though I didnt feel great all week.   Tried to conserve my energy so no workouts. 

Lines to get into customer summit at Intercontinental

Dreamforce Shoe - Next event we will have the Reeboks - Got to rep all of our clients
Exec Summit Lounge

Foo Fighter at Benefit Concert

Sunday, September 13, 2015

Medfield Masters Game 2 and opening Game for Fury

Legs felt fairly good for the game and we had lots of subs.  Some how that worked against me.  I was covering ground making an impact on the game and then I was subbed out.   It was all downhill from there forward.   I went back in the game and felt my lower right side under my rib cage start to spasm and tighten up.  Hard to play soccer without being able to turn.  We won the game but its annoying to not be able to stay healthy. 

Tris had his first game and they were playing a team that was two leagues above his team.  We started out ok but they closed the space quickly and we couldnt get anything going.  2nd half was better but the better team won. 

Saturday, September 12, 2015

9-11 Memorial Wod

I had considered doing the Ranger Fitness test but when I looked into it was really 2 movements with a 2minute drill.  Collin posted this tribute wod and we (Rob Potash and Dennis O'Rourke

For Time: 
2001 Meter Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest To Bar Pullups
11 Power Cleans (175/120)
11 KB Swings (2pood/1.5pood)
11 T2B
11 Dead Lifts (175/120)
11 Push Jerks (115/75)
2001 Meter Run or Row


I changed the weights to make it easier but all of the weights were symbolic

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

In the afternoon Susie, Jack and I took a walk over at Arnold Aboreteum.

A few of the shots:

Tristan Photo Bombing my shot

Scaling the wall in the park

Friday, September 11, 2015

Whirlwind week

I had my team in and a few of their 2nd Lieutenants for a 3 day meeting.   I thought I might be able to get a workout in but I clearly didnt think that through very well.  Susie was in Pittsburgh for a board meeting so I was on school drop-off duty.  We went to Fenway Wednesday night and then to ArtScience on Thursday night.  Good week but exhausting.

Tuesday, September 8, 2015

Squats and Running

A) Back Squats 4-4-4-4

Bar(10), 135(5), 225(4), 245(4), 255(4), 275(4)

B) 3 Rounds (EFT)
20-Goblet Squats 53/35
400 m-Run changed to 600M
Rest 4:00
 Round 1 - 3:00
 Round 2 - 2:57
 Round 3 - 2:59

My running is still not where I would like it to be. I cant hold off anyone.  Tried surging in the 2nd round on Eric Girard to see if I could get in his head and he never faltered.  He kicked it in and passed me at the turnaround and never looked back.  

A1) 3 x 10 each Single Leg Russian Deadlifts (straight leg, hold a DB with both hands, just go as far as you can keeping a straight back)
A2) 3 x 10 KB Side Bends
B1) 3 x 10 Powell Raises
B2) 3 x :30 Hollow Hold

Monday, September 7, 2015

USMNT Training Session

A super hot day in Dedham with temps in the 90's.   That didnt stop Tristan and I nor the USMNT from showing up to practice at Harvard's Ohiri Field.  We got a tip that the practice was at 4:30 and we arrived just as the team was getting off the bus.  It was so cool to see the team up close. Well as close as we could get without being part of the US National team in some capacity.    We set up on the far end of the field and had a stroke of good luck.  There was a port a potty there and several players came over to use it before they started so Tris got 3 autographs before they had even started. 

It was fun to see them train. After the training Tris got more autographs as well as a few selfie photos.

Jerry and Running Annie

Met Steve and Mr Munchie before Tuckfit class to do a wod that will address my deficiencies in endurance and running.    In order to be a better runner you actually have to run.  My running has never been worse.

1 Mile Run
2k Row
1 Mile Run

1st run was good.  Row was a little slower than I would have liked and then the last run was just trying to stay close to Mr Munchie. He still beat me by a minute

Total time - 23:25
Mile 1 - 6:55
Row & Transition 8:28
Mile 2 - 7:52

Stuck around to do my 1st Tuckfit class with Susie Diesel!

Running Annie subbed for Rowing Annie
For time:
400 m Run
50- Sit Ups
400 m Run
40- Sit Ups
400 m Run
30- Sit Ups
200 m Run
20- Sit Ups
200 m Run
10- Situps

Got chased down and beaten soundly by KJo and by Cory Munchbach!  They were both flying.
Time - 11:30


10min EMOM -
185lb Clean and Jerks


Plus Ab Work

Sunday, September 6, 2015

Great Head

Convinced the family to do Great Head vs little Long Pond.  The number of cars and people was crazy. I have never seen it that crowded during the summer. 

Saturday, September 5, 2015

Acadia Hike

The fantastic four hiked Acadia,  Susie's hip is finally feeling well enough to hike - Yee Haw!