Thursday, December 31, 2015

Front Squat & Row

Warm Up

Squats
Arm Swings

A1) Front squats
3-3-3-3

warm up - 95,115
225, 245, 255, 265


A2) Deadhang Pullups
Max Reps

15, 12, 10, 8



B) 500m row sprints Rest 4:00
x3

1 - 1:39.9
2 - 1:37.9
3 - 1:36.9

My Pal Steve Mammone beat me

















Wednesday, December 30, 2015

COD @WOOD this time at the D

Warm up- 20 Burpees with Katie Guay for 20K on the year.  Congrats Katie.



Partner WOD:
40- Push Press 95/65
40- Push ups
40- Thrusters 95/65
1000m Row
20- Thrusters
20- Push ups
20- Push press
500m row
(15-ish min time cap)

 14:51

Extrawork:
A1) 10- Powell raises
A2) 10- DB lateral raises to 45 degree angle
A3) 10- Banded face pulls
-rest 3:00-
x2

Tuesday, December 29, 2015

**The 15-5-2-2-1**

**The 15-5-2-2-1**

15 kettlebell swings
5 goblet squats
2 military press (R+L)
1 push-up

Do as many rounds as you can in 15 minutes. 

9 rounds +7

Monday, December 28, 2015

Row - Lift -Step- Row

Warm-Up - Turkish get ups


Conditioning

1000m Row
5 Rounds

6 S2OH @135
10 Barbell Box Step-ups @135 (20" Box)

1000m Row

20:45
Row 1 - 3:41
Row 2 - 4:14










Sunday, December 27, 2015

Swinger Cindy on her back

Partner WOD
100 KB swings
10 rounds Cindy
100 med ball sit-ups

Didn't have a partner so had to go solo. Swings were fine.   Cindy was hard. Sit-ups were just work 

22:30


Saturday, December 26, 2015

Cobra 10

Sparse crowd with the holidays.   We went with a Wod I am calling Cobra 10.

10 Deadlift (135/95#)
10 Cal Row
10 Power Clean (135/95#)
10 Cal Row
10 Box Jumps (30/24″)
10 Cal Row
10 Shoulder to Overhead (135/95#)
10 Cal Row
10 Burpee Over Barbell
10 Cal Row
10 Squat Clean (135/95#)

We decided to do multiple rounds with a rest between.  The squat clean was the most taxing.

 Round 1 - 9:05
Rest 3:25
Round 2 - 9:12
Rest 4:15
Round 3 - 10:41


Thursday, December 24, 2015

French Toast

Eric K suggested that we all go out of breakfast after COD which was a great idea since we all had some down time.  The even better thing was that Susie got up to join us at COD and 50's Diner. The mad idea was that Steve suggested we do another round at half the rep counts.

For Time:
10 T2B
20 Box Jumps 24/20
30 Wall Balls 20/15
40 Cal Row
30 Wall Balls 20/15
20 Box Jumps 24/20
10 T2B
(15min Time Cap)

 Round 1 - 8:24
1/2 Round 2 - 3:26



Extrawork:
1K Recover Row
-Talking pace
Notes:
*Work harder than Santa on Xmas Eve




Wednesday, December 23, 2015

Hold the bar

I got up early even though I took the day off. Went to Wood since I wanted to do my own thing. Just Anthony3 and Kristin Garvin in the house.

Barbell Cycling

A. 4×6 Unbroken Power Cleans for time, 205/145 – rest as little time as possible between sets
6@95
4@135
3@185
then 4x6 @205 - 5:50

B. 3×9 Unbroken Hang Power Snatches, 135/95 – rest as little time as possible between sets

9@95
9@115
9@135
9@135 7,1,1

Conditioning

For Time:
30 Thrusters, 95/65
90 Double unders V-Ups
20 Thrusters, 95/65
60 Double unders V-Ups
10 Thrusters, 95/65
30 Double unders V-ups
aprox 10 minutes




Tuesday, December 22, 2015

Row hell

Im going to lead off and say I never saw that negative splits comment on the white board.  I am also going to say as bad as this looked on paper it was made worse by Steve Mammone convincing Callahan that the score was the calories on the final row.  Yep it hurt. 

5 rounds EFT 1:00 AD 80% effort      15-Goblet squats 70/53
10-C2B
1:00 Row 100% effort
-Rest 4:00-


Round 1 - 26
Round 2 - 29
Round 3 - 25
Round 4 - 26
Round 5 - 28

Extrawork:
Back squat
1x5@60%
3x3@70%
3x2@80%

I started the extra work and did 5 Reps at 135 and then 5 at 185 and it was enough.  I was already cooked. 

Notes:
*Negative splits.








Monday, December 21, 2015

December Morning

A)Clean & Jerk
8x1 @ 75% of Max +

135,155,175,195,195,195,195,195,195

B) For Time:
9-7-5
Sqt Cleans 155/105
18-14-10
Burpees over Bar
(8min Time Cap)

5:46

Extrawork:
  1. Tabata 
  • Hollow Holds
  • Hollow Hold legs lifts
  • Handstand Hold
  • 3x10 Strict DB Press

Sunday, December 20, 2015

12 Days of Xmas

Last year when I did this WOD it was just Steve Mammone and me , this year we have a huge crew.  Unfortunately the D was shut down so that the graffiti wall could be repainted so that meant open gym time.  Only problematic because of the amount of equipment needed. 

1 Rope Assent or bar muscle up
2 Front Squat @135
3 HSPU
4 DL @135
5 C2B
6 BJ 24/20
7 KBS @53lbs
8 Ring Dips
9 WB 20/14
10 Cals on Rower/Airdyne
11 Burpee
12 CnJ @135

  
Time - 32:45  way faster than last year. 


Saturday, December 19, 2015

St Basil's

St Basil’s
5 rounds for time (28 minute time cap):
4 ‘heavy’ jerks (Performance: 155lb / Athletic: 95lb* / Health: 65lb),
8 goblet squat (Performance: 70lb / Athletic: 53lb* / Health: 35lb),

12 ‘heavy’ russian kettlebell swing (Performance: 70lb / Athletic: 53lb* / Health: 35lb),
200m run or row
1 minute rest. *


16:09
 

Wednesday, December 16, 2015

COD @the Wood


A) ¼ Back Squats
5-5-5
135,225,275,285,295
+
B) Back Squat
4-4-4-4-4
135,185,225,245,265285,295
+
C) For time:
20- Push Press 115/75
20- Push Ups
20- Thrusters 115/75
1000 m Row
20- Thrusters
20- Push Ups
20- Push Press
(17 min time cap)

12:21


Monday, December 14, 2015

Deadlift and Couplet

Warm-Up
3 Rounds
1 minute Back & Hamstring
10 Hip extension
10 Knee Crossover

3X8 Holding 45lb Plate Good Mornings

A) Deadlift
5-5-5-5-5
225, 275, 315, 335, 365
+
B) 12-9-6
Deadlifts 225/155
Box Jump Burpees 24/20
(5 min cap)

3:17

Sunday, December 13, 2015

Bullwork

I saw this WOD earlier in the week and had forgotten about it until Jack Daly came in and told me he did it on Monday and crushed it in 10 minutes.    Tom G and Rob P did TUP which was too much like yesterday for me.    So I went with  a wod I named after hard manual labor - bullwork!  @Giorgio Sarkis wont be happy I named it.  

9- Deadlifts 185/135 15- Power Cleans
21- S2OH
15- Front Squats
9- Thrusters

DL - Unbroken
PC - 13,2
S2OH - 7,12,16,19,   - 6:20
FS - 6,13,15
Thrusters - 1,4,6,7,8,9

13:27


Pre Munchie

Post Munchie

Saturday, December 12, 2015

Wolfehorne"

Wolfehorne"
3 Rounds for Time of:
4 Squat Snatch (115/63)
5 Overhead Squats (115/63)
6 Clean & Jerks (115/63)
7 Thrusters (115/63)
18 Burpee Over Bars (115/63)
Rest 1 min


 Round 1 - 3:47

Round 2 - 4:40

Round 3 - 4:22

Total time 14:49

Thursday, December 10, 2015

“Mutiny at Sunset”

 Warm Up

Butt Kicks
Toy Soldier
10 Air Squats
10 Chin-Ups

Skill
EMOM 2 for 6 Rounds
4 Pistols
10 GHD Situps

Metabolic Conditioning: "Mutiny at Sunset" 
For time. 22 minute time cap. 
Row (Performance: 1500m 
 then 4 rounds: 
8 supine ring rows
8 dumbbell hang power cleans
8 pistols (alternate legs as desired)
16 burpees

16:27






Baseline

Warm-Up 

2 rounds
Row 250m
10 front squat
10 push-ups

Strength: 5×3 front squat
135,165,185,205,225,245

Super Set: 5×5 strict dips
Metabolic Conditioning:
"Baseline"

In this baseline workout, the goal is to complete a

500-meter row followed by
40 air squats
30 sit-ups
20 push-ups
10 pull-ups for time.

3:45


Tuesday, December 8, 2015

“Brockton Blockbuster”

@Lalanne Fitness with Srin!  

Mobility: Shoulder

Skill Practice Warm Up: Spend 7 minutes working up to a challenging hang squat snatch + overhead squat. Plan on hitting that weight for 2-3 ‘sets’.


5 Rounds
5 Hang Squat Snatch @95lbs 
5 OHS @95
5 Strict Press  @95
5 Push Jerk@95
60 Double Unders 
rest 1 min

 Total time - 15:09

Sunday, December 6, 2015

2k Row

Anthony needed some rabbits to chase for a 2k Row.   We had a good turnout - Dennis O, Rob P, Tom G, and Mark.   Anthony gave us a 45 second head start.  I was pretty tired so wasnt expecting any kind of PR but I always hope something spectacular will happen.   My plan was to pace my first 500 and go from there.  I thought I did but still couldnt sustain it and had the wheels fall off in the last 500.  Better pacing but still not good enough.  Way off my PR.   I would like to keep doing this to see if I can improve.

2k - 7:25

splits -
1:46.9
1:50.7
1:51.1
1:56.7

Well off my PR pace
Add caption



Tom Gormley



I dont feel as bad after looking at Tom's splits.  He fell off the pace pretty hard as well.

Saturday, December 5, 2015

Airforce

Roll Call for Craic Master - Dennis M, Rob P, Tom G, Anthony, Chris, Eric K. and Eric G


“Air Force”
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
Athlete must do 4 burpees at the beginning of every minute, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.
A variant of this WOD using a heavier weight is “Top Gun“ @135

8:52

Part B
Rowing
50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time

1- 2:13
2- 1:13
3 - 33

Friday, December 4, 2015

Deadlifting

A) Deadlift 3-3-3-3-3 (25 mins)




135, 225, 275,315,335,365,385
+
B) 3RFT
200M run
5 Deadlifts 225/185
10 C2B

5:03





Tuesday, December 1, 2015

Hang Power Cleans

Warm Up:
3 Rounds - 
10 - Touch ground and air
10 - Air Squats
10 Situps
10 Spidermans
 

A) Work to a heavy Hang Power Clean 135,185,205, 215, 225
+

B) 10 AMRAP
5- Squat Cleans (start at 95/65, add 10# each round)
10- Box Jumps 30/24 
 6 Rounds plus 3 reps



Extra Work
A1) 3 x (3-10) Glute Ham Raises/Attempts/Back Extensions
A2) 3 x :30 Arch Hold
A3) 3 x :30 Box Hamstring Stretch (Hands on Floor, Feet on Box, Legs locked out