Monday, November 30, 2015

Simple but Lethal

A) Split Jerks 2-2-2-2-2 (20mins) +

Just felt heavier than it really was.  Tweaked my lat so stopped early

B) 400m run or row sprints x4
Rest 1:1 ratio
Suppose to be each round better.  Not so well done on that.
Partnered with Steve M we did 500m Row
  1. 1:40
  2. 1:35.8
  3. 1:46
  4. 1:39

Photos Credit - Anthony Demusis

Sunday, November 29, 2015

Row Chipper

Anthony DeMusis absolutely crushed this WOD. He hammered the first row and we never saw him again. I think he was home and showered and back in his PJs before we even finished.  Lots of bodies lying on the ground.  Would be fun to try this @155 and then again at @95.

50 Calorie Row

50 Deadlifts, 135/95
40 Calorie Row
40 Hang Power Cleans, 135/95
30 Calorie Row
30 Front Squats, 135/95
20 Calorie Row
20 Push Jerks, 135/95
10 Calorie Row
10 Clusters, 135/95 

Time: 26:29

what’s a cluster?!, it’s a combination of a clean and a thruster. The most efficient and proper way to move through this was to catch your clean and the bottom of your squat, so you could immediately thruster that weight up.

 Im going to keep doing some longer wods to build up my endurance.

Friday, November 27, 2015

Cascade my hike

Rallied Jack to join Bob and I on a hike to Cascade Mt. It is over 4k ft and one of the 46.  The day was much warmer in the 50's but still expected it to be cold on top. 

The trail was both muddy and icy but completely passable.  We passed one big group early in hike but mostly saw people coming down even though we started much earlier than we did the day before. 

Very warm on the way up we were all just in our base layer but once we hit the open ledge the wind was howling. I ran ahead and it was completely effortless as the wind pushed me.  I quickly put two more layers on.  I watched as Jack took his glove off the take a photo and it flew away over the side of the mountain.  Spectacular views but so windy it was hard to breathe so we quickly went down. 

Thursday, November 26, 2015

Balanced Rocks on Pitchoff Mt.

Thanksgiving Day hike with Jack and Bob.  My current guide books aren't great so trying to nail down the hike was more complicated than it should have been.  We had planned to do Giant Mt but realized it was too far and it wasn't in the spot I thought it was in.  We turned the car around and did Balanced Rock which was just outstanding. 

Weather was in 40's with a mild wind on top. 

Malicious Metcon

Elected to sleep in so I thought I might be only one at Wood, but Anthony, KJo and Eric G were just finishing.  Anthony the great guy he is stayed and did the work out with me. 


30 min amrap
1 mile on airdyne
1600m row (1 mile)

No where to rest or hide. Anthony pulled away on row and it wasn't even close. No wonder he stayed. He knew he would crush me. 

6 miles of my plus .1
Anthony 6 miles plus .5

Tuesday, November 24, 2015

Power Clean

Warm-Up - I did a combination Life and Addict. 

A) Push Press

9- Power Cleans 185/135
12- V-Ups
15- Air Squats

4Rds plus 4 reps

C) 1 RM Deadlift

275, 315,365

Monday, November 23, 2015

NBC10 MC3 Winning Workout: The Misfits

Todays WOD is like a mini version of yesterdays WOD.  Again no place to hide

5 Rounds for Time:
10- Burpees
10- Wallballs 24/20
10- KBS 70/53
10- Pullups
10- Box Jumps 24/20
50- DUs
(22 min time cap)


Extra Work:
Tabata Plank Holds:
- Right

Sunday, November 22, 2015


Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps


Brutal Hero WOD - no place to hide and long enough for your energy to wain. 

Tuesday, November 17, 2015

Crossfit River North

Warm up
3 rounds
10 no push up burpees
20 jumping jacks
30 mountain climbers

Push Press 4x5 @70%

4 Rounds
15 Box Jump Over (24/20)
15 S2OH (115/75)
20 Sit-ups

Monday, November 16, 2015

Back squat and Airdyne

Back squat and Airdyne

A1 5x5 Back Squat

A2. 5x1 min AD interval for calories
35,25,32, 21,22

Huge suckfest.

Sunday, November 15, 2015

Airdyne and Bear complex

10 min airdyne
164 calories

10 min cap

Ascending bear complex
Back squat

1 round
2 rounds
3 rounds
4 rounds
Missed round
2 rounds
3 rounds
3 rounds
1 round

Total rounds - 21

Saturday, November 14, 2015

Running Lumber Jack 20

Extra early for a weekend with Tom G and Rob P

For time:
20 Deadlifts 275/185
Row 500m
20 KB swings, 2/1.5-pood
Row 500m
20 Overhead Squats, 115lbs
Row 500m
20 Burpees
Row 500m
20 C2B Pullups
Row 500m
20 Box jumps, 24/20"
Row 500m
20 DB Squat Cleans, 45/30 each
Row 500m

Time - 30:48

My rows were all over 2minutes aside from the first

Friday, November 13, 2015

Squats and 3 Min Holds

A) Pause Front Squats
3-3-3-3 (:05 Pause)
B) Not For Time:
Cash In: Accumulate 3mins Hollow Hold
4 rounds
5- Pull ups
20- 10# Bumper plate OH walking Lunges
200m Run
Cash out: Accumulate 3mins Arch Hold

Wednesday, November 11, 2015

Crossfit Sandbox Santa Monica

Crossfit Sandbox Santa Monica

5 tng power snatch
Bar, 95, 115, 135, 155(3), 155,

Did the 2 x 9 minute AMRAP with 20lb weighted vest

9 min amrap
100 meter run
11 air squats
11 Situps

3 rounds plus 66
Rest 2 minutes

100m run
11 push-ups
11 box jumps

2 rounds plus 55

Monday, November 9, 2015


A1) Push Jerk

A2) WTD Pullups
B) 14 EMOM
Even: 7 pullups
Odd: 5 C&J 105/75 @135lbs!

Last Round did @155lbs

Saturday, November 7, 2015

Unfinishable 20 Min AMRAP

Good turnout at Masters Craic. We split into two groups - Mahoney, Mammone and Anthony did a rowing, situp and pullups wod while Rob, Dennis O' Rourke, Tom and I did the one below.

AMRAP 20: 50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups

Made it to the snatches - only got 1

Thursday, November 5, 2015

Rocky Point WOD

Mobility: Shoulder mobility

Skill Practice Warm Up: Spend 7 minutes working up to a challenging squat clean to thruster (so that is two total squats). 

Metabolic Conditioning: 
 at Rocky Point" For Time. 
1500m row
1 min rest
then 5 rounds; 
7 front squat (Performance: 135lbs / Athletic: 85lbs* / Health: 55lbs),
 7 push press (same), 
12 toes to bar, then (immediately after), 500m row

20:48 pathetic. No energy or strength 

Tuesday, November 3, 2015


Perfect morning - Beller in class with Chris Lalanne as the coach.

Warm up
250m row
10 KBS
10 hr push-ups

A1. 9x1 deadlifts
A2. 9x1 weighted pull-ups

A1 135,185,225,275
A1 315, 315,315,315,315,315,325,335,340
A2. 25, 25,25,25,25,35,35,45,45

Skill development
5 emom
1-2 Muscle ups

8 min
250m row
15 KBS
10 HR push-ups

4 round plus 250m row

WOD before Flight

Calf is still bothering me from yesterdays soccer game but since I am on the road this week I wanted to at least get one wod in.

A) Snatch Balance
Skill work
(15-20 minutes)

Substituted 10 min Airdyne
B) Partner WOD
6 rounds for time, split reps as needed:
10- Snatches 95/65
12- Pullups
20- Burpees

Partnered up with Steve Mammone - We each did 1 round while the other rested.

12:06 - much faster than I expected it to be.

Photos from trip flight to SF -

Leaving Boston

Toronto from the sky

The Rockies