Saturday, December 31, 2016

Sick and 2016 Body weight challenge

Ended the year with plenty of time to train but under the weather. So maddening.  I did finish out the 2017 body weight challenge with 50 pushups ad 50 squats.  Fair number of people finished the challenge.




36500



AthleteAfliateTotal Reps
Daily AvgDays Missed
Steve BelmonteCRCF1213264/20/20163330
Mitch DorenCraic1190004/22/20163270
Doug BrooksCRCF501709/22/20161380
Rob KaufmanCRCF4654510/13/20161280
John DurocherCraic4610210/16/20161270
Judy GoughCraic4180011/14/20161150
Mark SomervilleCrossFit Novi3686012/27/20161010
Kristin BakerCraic4353011/2/20161201
Dennis MahoneyCraic3785512/17/20161041
Susan BourqueCF110638257/28/20161752
Yuko Torigoe
4614510/15/20161272
Ryan O'LearyCraic3725012/23/20161022
Jon FreniCRCF4365011/1/20161207

Wednesday, December 28, 2016

7:30 Class

Slept in and went to open gym.  Made up class of Den2 and Tom G.   Modified the class wod to be a 20 min AMRAP.

Partner Wod
8 Rounds

20 Min AMRAP
350/250m Row
5-Squat Clean 135/95
10-Box Jumps 24/20
*4 rounds each*

6 Rounds plus 350M plus 5 reps

Tuesday, December 27, 2016

Skill Work and GI Jane

Skill Work
A1) Pullup/C2B/Bar Muscle Up
5x(3-6)UB
A2) Pistols
5x(6ea. leg)

WOD

GI Jane
For Time
100 Burpee Pull-Ups
Time - 10:26


Monday, December 26, 2016

The Little Anthony

Anthony was doing something like this today so I call this one the little Anthony.
For time-

25 Calorie Airdyne
25 Pullups
500m Row
25 Wall Balls
25 Calorie Airdyne
25 Situps
500m Row
25 C&J @95lbs
25 Calorie Airdyne
500m Row

22:18

R1 - 1:59.9
R2 - 1:58.9
R3 - 1:54.7


The Original Anthony

Saturday, December 24, 2016

12 DAYS OF XMAS

Road trip to the WooD for the 12 Days of Christmas since the ropes were taken down in the Dedham gym.  

Rep scheme follows the song: 1, 2-1, 3-2-1, etc.


1 Rope Assent
2 Front Squat 135
3 HSPU
4 DL 165/110
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

@36:53  

Friday, December 23, 2016

Mad Dog

"Mad Dog"
For Time:
1500M Row
30 Clean & Jerks (135)
1500M Row
17:39 


Plus 50 Wall Balls


Did them straight through - Awesome!




Then I was going to be done and Anthony decided to do the class.  He rushed around to get his equipment ready and after watching him do that I decided I would do it as well but just wait until he finished the first movement.  Jumped in and did the wod. 

5RFT
5- Snatches 115/75
15- Box Jumps 24/20







Thursday, December 22, 2016

Leg work

Warm Up
Arm Circles and Leg Swings

Extra Work as warm up
:30 ME KB Swings
:30 ME DUs
:30 ME Burpees
Rest 2:00
X 2

 A1)Deadlifts
3-3-3-3-3
A2)Rear Elevated Split Squats
8ea-8ea-8ea-8ea-8ea
A3)Banded Hammie Curls
15x4

Tuesday, December 20, 2016

All Aboard the Pain Train - 1st Stop Agony

A)AB/Row Sprints :30 rest 3:30
x4

Rest 10min
B)AB/Row Sprints
:30 rest 3:30
x4

Looks neat and tidy on paper and 3 1/2 minutes looks like a ton of rest.  In actuality after the 1st set its brutal.

Tried to match Ryan and it was brutal. Rowing was easier than airdyne.   The drop off in Airdyne was dramatic.


Row
Rd 1 - 18 cal
Rd 2 - 20 cal
Rd 3 - 19 cal
Rd 4 - 18 cal

Airdyne

Rd 1 - 32 Calories
Rd 2 - 25 calories
Rd 3 - 22 Calories
Rd 4 - 22 Calories


Monday, December 19, 2016

Back Squats!

Back Squats
10-10-10-10

Partnered with Rob and Ryan.


135(10)
165(10)
185(10)
225(10)
235(10)
245(10)
255(10)



Sunday, December 18, 2016

Whole Body WOD

Whole Body wod


Bench Press +
Deadlift +
Push-up +
Pull-up +
Back Squat - from the ground
10-9-8-7-6-5-4-3-2-1 reps of each

 

The goal is to get this done as quickly as possible while using perfect form.


Felt good today, moved thru the movements well.  Could have been because i only used !35lbs.



Followed by 

15-9-6-3
Airdyne for calories
KBS

2:40

 

Saturday, December 17, 2016

Dragging

Not sure whats wrong with me but I am just missing that extra gear to power thru.  Not sure if its diet, poor sleep or getting old or just all three. This would have been in my wheelhouse in the past.

4 Rounds
25 push press 75#
25 box jump 24"
25 wall ball 20#
25 cal row
2 minute rest interval between rounds






25:41

This man found the wod easy


Friday, December 16, 2016

Bummer

Bummer I wasnt able to finish this one. I should have known it was going to be a bad day when the warm up was hard. 

A) For Time:
10-9-8-7-6-5-4-3-2-1
Squat Cleans 135/95
1-2-3-4-5-6-7-8-9-10
Box Jumps 24/20
12 min Time Cap

 86 reps as i got thru the round of 3 squat cleans but only 6 box jumps

Thursday, December 15, 2016

Cash In - Cash Out

Buy in: 20 Wall Balls 

21-15-9
Cal Row
Burpee over Rower

Cash out: 20 Wall Ball Situps


Extra Work:
3 Rounds:
10- Bicep Curls
10- Skull Crushers
10- DB Lateral Raises (Ts)

Wednesday, December 14, 2016

CFDC Pac Elm

 Visited Crossfit Pac Elm which is just down the street from the hotel. Very nice gym, great coach and great facility.
a. Every 4 minutes for 3 Rounds

12 OHS @95lbs
20 Box Jump Overs

Active recovery 
b. 75% Pace 400m run
50% Pace 400m Run
75% pace 400m Run

c. Side plank 30 sec
rest 10 seconds
Side plank 30 sec
X4



 




Monday, December 12, 2016

Strength and Mini WoD

A1) Strict Press 6-6-6-6-6
95,105,115,125,135
A2) Strict Pullups
(5-10) x 5
6,6,6,7,8
A3) Bicep Curls
10-10-10-10-10
30lbs, 20lbs,25lbs, 30lbs, 35lbs.


Plus mini wod
12-9-6

time 2:14

Sunday, December 11, 2016

Zeus-Ish

Add caption
Three rounds for time of:
* 10 Wall Balls @ 14/20
* 10 Sumo Deadlift High Pulls @ 45/75
* 10 Box Jumps @ 20″
* 10 Push Press @ 45/75
* 15 cal Row
* 15 Pushups
* 15 Front Squats @75lbs


26:39



Saturday, December 10, 2016

Not for time

My back is still not 100% so I just moved thru these movements.  Felt pretty good. 

3 Rounds
20 DL
20 WB
20 Cal Row
20 Sit-ups

Wednesday, November 30, 2016

Pull-Up - Pistols and then EMOM

A1) Pullup/C2B/Bar Muscle Up 5x(3-6)UB
A2) Pistol Progression
5x(6ea. leg)
+
B) 7 AMRAP
+1 Burpee
+1 Pullups
10 Rounds plus 2 reps

Tuesday, November 29, 2016

20 EMOM

20 EMOM
100m-Run 5- Front Squats 155/105 8 @135lbs
30- Double Unders
20- Situps

*Front Squats start from floor*

Sunday, November 27, 2016

Rowing swinging Cindy

4  times
500 m row
4,3,2,1 of 

5 Pull Ups
10 Pus Ups

10 KB Swings 

22:51

 

Still sore as hell from Lake Placid Wod so went at about 65-70% intensity.   Ended up playing pickup soccer after with Tris.   



Saturday, November 26, 2016

Annie/Grace Combo

Annie/grace combo

5 Clean & Jerks
50 Double Unders
50 Sit-Ups

5 Clean & Jerks
40
Double Unders
40
Sit-Ups
5 Clean & Jerks
30 Double Unders
30 Sit-Ups

5 Clean & Jerks
20 Double Unders 
20 Sit-Ups
5 Clean & Jerks
10 Double Unders 
10 Sit-Ups
5 Clean & Jerks

Time - 12:02


Friday, November 25, 2016

Crossfit Lake Placid


Went to the 8am class at Crossfit Lake Placid.  Absolutely gorgeous facility, top notch equipment and renovated building.  Only 2 people in the 8am class, ironically me and another guy from Boston who training at Crossfit Franklin.

“Rock, Paper, Scissors”

In Teams of 2:

AMRAP x 7 minutes
Back Squat:
50 Reps at 115/75#
50 Reps 165/115#
AMRAP at 205/135#

Rest 3 minutes

AMRAP x 7 minutes
Push Press:
50 Reps at 95/65#
50 Reps at 135/85#
AMRAP at 165/105#

Rest 3 minutes

AMRAP x 7 minutes
Hang Power Clean:
50 Reps at 95/65#
50 Reps at 135/85#
AMRAP at 165/105#

Total - 320 reps






Thursday, November 24, 2016

Mirror Lake Run - Tabata and 7 Minute WOD

Did the Mirror Lake run just before the 5k TurketyTrot. Bad idea as they hadnt cleared the sidewalk and it was super slippery.   Hard but super slow.  


Post the run Tristan, Martha and I did a Plank Tabata followed by the 7 minute workout.

Jumping Jacks
Wall Sits
Push-Ups
Step-Ups
Lunges
Squats
High Knees
Planks
Push-ups with Twist
Planks
110 reps

Wednesday, November 23, 2016

Row - Ride - Row

For time,
Row 2k
300 calories on assault bike
Row 2k.

1. 7:36
2. 25:34
3. 8:14.2
 Total 41:20.2

Rest as needed then 30 hang cleans at 135lbs. If you are unable to do 30, then do as many as you can but do not reduce the weight in order to get 30 done.

Tuesday, November 22, 2016

Climb and 4 rounds of metcon

A) Rope Climb Skillz
+
B) For Time:
(30-50)- Double Unders
5ea- DB Snatches 35/25
5-C2B
Rest 3min
x5

 The class only had time for 4 rounds.

1. 58 seconds
2. 58 seconds
3. 1:02
4. 1:02

Monday, November 21, 2016

AirDyne & T2B and Box Jumps

A) Air Dyne For Time: 30/25 cal
Rest 3min
x4
+
1. 46 seconds 2. 41 seconds 3. 34 seconds 4. 27 seconds

B) 3 Rounds NFT
10- T2B
10- Box Jumps 24/20
5-HSPU

Friday, November 18, 2016

Clean Stuff

A) Clean (Build to a heavy double in 20mins)
+135, 155, 175, 185, 205

B)5 AMRAP
6-Cleans & Jerks 135/95
6-T2b
Rest 5mins
x2

1.  4 Rounds plus 4 reps
2.  4 Rounds plus 6 reps

Wednesday, November 16, 2016

Row

A) For Time:
2000m Row



Not a PR but as good as I could manage since I have been operating 7x24.   It was totally inconsistent and with a bunch of breaks.


1. 1:44.5
2. 1:49.3
3. 1:51.9
4. 1:52.4
+
B) For Time:
Partner 2000m Row
*Breakup as much as or as little as you want

Partnered with Danny
7:24.7

Saturday, November 12, 2016

Figfht Gone Worse

We had a big turnout today and we wanted to do FGB so we added a movement so that we all could rest at the same time.   Felt better as I got warmed up.

Fight Gone Worse

3 Rounds
1m ME push press 75#
1m ME Row cal
1m ME wall balls 20#
1m ME sumo DL high pull 75#
1m ME box jumps 24"

1m ME sit ups
Rest 1 Minute 
Round 1 -107
Round 2 - 128
Round 3 - 136 
Total - 371 

Friday, November 11, 2016

“Vasselain”

“Vasselain” For Time:
800m Run
50- Push-ups
50- Box Jumps 24/20
50- Wallballs 20/15
50- Sit-ups
50- Pullups
800m Run


23:41

Fitting tribute wod

Sgt Daniel Vasselian USMC of Abington, MA, was killed in combat during his third tour in Afghanistan on December 23, 2013. He is survived by his wife, Erin, and his large (amazing) family

Wednesday, November 9, 2016

Hand Stand & Couplet

A) HSPU Work -(5-10) Wall Walks
-(5-10) Kick ups w/ controlled negative to ab mat
-(3-5) :30 HS Hold on Wall
+
B) For Time:
15-12-9-6-3
Wallballs
Burpees
*3-Deadlifts 315/225 after each round




7:32

Tuesday, November 8, 2016

Kipping and Partner

A) Kipping Work 3rds:
-10 UB Bar Taps
-(5-10) Kipping pullups/attempts
-(2-4) UB C2B (attempts)
-(1-3) Butterfly attempts
-Bar/Ring MU attempts
+
B)Partner Wod
15 AMRAP
ME Row
10-Pullups
10-Box Jumps





Partnered - 3131


*one partner rows while other does pull-ups and box jumps
*Score=Meters rowed

Monday, November 7, 2016

Squat & AD

Back Squats 10-10-10-10

WU -5 @135lbs
10 @ 175
10 @195
10@215
10@235


Extra Work:
Assault Bike:
  4 x :20 at 100%, :30 rest

Saturday, November 5, 2016

Row - Pull-Up - Push Press

3 rounds for time of:
Row, 1000 m
30 Pull-ups
30 Push Press

Rd 1 - 3:48.6
Rd 2 - 4:14.3
Rd 3 - 4:31.3

Total time - 23:58

Friday, November 4, 2016

“The Right to Bear Arms and Shoulders”

Forgot to set my alarm so missed the 5:30 class.   What I didnt anticipate was that the 6:30am was doing costumes to celebrate their wod. Here is a photo.  I volunteered to take the photo as I am not a costume kind of person.




The Callahanimals Present:
Suggested warm up:
3x:
25ft Bear crawl
25ft Crab walk
10 Inch worms


“The Right to Bear Arms and Shoulders”
8-6-4-2-4-6-8
Handstand Pushups
Burpees Over the Bar
KB Swings 53/35
1- Bear Complex between each round 135/95

14:06

My shoulder was bothering me in the first few rounds of HSPU but felt better as we move on,

Thursday, November 3, 2016

The Partner Wod that wasnt

A)Partner WOD 10 AMRAP
15/10-Cal Row
10-Pullups
5-Ring/Bar dips

6 Rounds plus 25 reps
*one partner working at a time
*one partner finishes full round then rests

+
B1) PA Pullups
5x(5-10)
B2) Bar Dips
5x10
B3) L-Sits from the bar

Putting a spell on Anthony


Hanging with Friends

Sunday, October 30, 2016

ERG Duathlon

Just head to head versus Anthony.    With the new airdynes my advantage in this area is reduced.

2k Row
300 Calorie Airdyne
2k Row

Total time - 32:39

2k Row - 7:36.3 1:54, 27 S/M
300 Cal AD - 16:12
2k Row - 7:55.1,  1:58.7  25 S/M


Anthony3's score























Truly Terrible photo of me courtesy of Anthonythree