Thursday, March 31, 2016

1 min max efforts and Goose

3 Rounds
1 min Plank hold
1 min Max Calorie Row
1 min Max Sit-Ups
1 min Max Ring Rows
1 min Max Push Press
1 minute rest 

Metabolic Conditioning: “Goose
For time:
21 power snatch (Performance: 95lb / Athletic: 65lb* / Health: 35lb)
9 lateral burpees over bar
15 snatches (same)
15 lateral burpees over bar
9 snatches (same)
21 lateral burpees over bar
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 6 – 12 minutes, Scale Up: 135/85lb bar


Russia Tea

Strength: 7×1 Front Box Squat 1 of 15 (7 sets of 1 rep, same weight across, approximately 60-70% of
max front squat). 


Super Set: 7×3 Strict Handstand Push-up

Metabolic Conditioning: “Russian Tea“
7 minute AMRAP (as many rounds as possible):
10 Single Arm Kettlebell Overhead Squat (Performance: 53lb / Athletic: 35lb* / Health: 18lb) -either arm
15 Russian kettlebell swing (same)
40′ walking lunge
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 5 rounds, approx. 1:42 per round, Scale Up: 70/53lb kettlebell

5 Rounds even

Wednesday, March 30, 2016

LFXFit at Crossfit Lalanne

Lalanne has been posting the wods and even though I had planned to take a rest day when I saw the wod I wanted to do it.  When I checked the schedule I noticed that Chris has introduced a new program called LFXFIT  It is a new method of fitness training: boot-camp-style workouts guaranteed to burn maximum calories in minimum time. Exclusive to LaLanne Fitness.   Here was today's LFXFIT wods:

Wod 1 -

60 Deadlifts every minute 4 air squats.  Rx was 50% of weight.  I did 135lbs instead

Total time 1:47

Wod - Grip City

6 DB box step ups each leg
6 DB rows each arm

All @40lbs

5 Rounds 6 reps

WOD 3 - 100 Hollow Rocks'

3:46  Brutal

Monday, March 28, 2016


A) Deadlifts 12-12-12-12
(3second down, Fast up)
Rest :90
B1) Deficit Lunges 3x20alt (Fast to full extension)
B2) DB Back Flys 3x15
Rest :90
(hard pause at top)

Sunday, March 27, 2016

The 2016 Crossfit Open that wasnt

I just completed 16.5 to finish off my 2016 Open.   Its the first time I have done all of the wods since

2013 and I actually enjoyed them all.   I mostly did them all once and I never really gave them that much thought.  If I could do that when registered that would be a big feat.

CrossFit Games Open 16.5
For Time:
21 Thruster 95/65
21 Bar Facing Burpees
18 Thruster
18 Bar Facing Burpees
15 Thruster
15 Bar Facing Burpees
12 Thruster
12 Bar Facing Burpees
9 Thruster
9 Bar Facing Burpees
6 Thruster
6 Bar Facing Burpees
3 Thruster 95/65
3 Bar Facing Burpees


Broke up as follows
 18 Thrusters - 9 & 9
 15 Thrusters 10 & 5
12 Thrusters 8 & 4
 Started slow and gained time at the end against the top dogs

This is how I felt when I finished
Results from 2016 opens
16.1 - 201 reps
16.2 - 252 reps
16.3 - 88 reps
16.4 - 191
16.5 - 13:56

Saturday, March 26, 2016

Dork Hero WOD

I cant believe its been 2 years since the tragic fire on Beacon Street took our beloved Michael Kennedy and Firefighter Walsh.   Joined a group of fellow Craicers at Florian to pay our tribute.

AMRAP – 20.14
33 Cal Row
15 Deadlifts 225/155
4 Rope Climbs

3 Rounds + (33+15+1) =49

Thursday, March 24, 2016

Crossfit River North - 30 min WOD

After travel days messing up my opportunity to get to the gym I sacrificed some sleep to get to River North.   Good working wod - hard but not a beat down.

Skill - Pull-ups
L1 - 3x3-5 Tempo Pull-up
L2 - 2x3-5 Tempo Pull-up, 1 max set Strict Pull-up (no tempo)
Tempo = 3sec hold at top; 5sec negative

6 Rounds
Min 1: 20sec All Out Row
Min 2: 20sec Max Strict HSPUs
Min 3: 3 Touch and Go Power Cleans (75-80% max) Did 155lbs
Min 4: 20sec Max TTB
Min 5: 5 Very High Box Jumps  30inch plus 45lb plate

Monday, March 21, 2016

Snow Monday

Lightly attended COD because of the snow
A) Push Press
B) 3 Rounds NFT
10- Goblet Squats with 3 seconds down, 3 seconds up
20/15 Cal Row
10- Seated DB Press

Sunday, March 20, 2016

Crossfit Opens Re-test

Great group to retest with today!  Anne Donahue, Munchie and Ryan O'leary were in my heat. You couldnt find nicer people. 

16.4 Retest
55- Deadlifts 225/155
55- Wallballs 20/14
55- Cals Rowed
55- HSPUs

Didnt feel quite as good today as I did on Friday.  Just tried to manage my breathing and my pace.  Felt good even though I was behind 20 seconds right out of the gate and never made it up.  Perfectly fine as I still had close to 4 minutes for HSPUs.
Kipped this time but in retrospect to big of sets again.  Improved by 3 reps but still no repped 3.  

Saturday, March 19, 2016

"CFE Recovery WOD"

A little beat up from 16.4 so today's plan was an active recovery. Most of the group did 16.4. Steve M and Rob P joined me

"CFE Recovery WOD"
20min NOT for time or reps:
500m Row, or 400m Run, or 1k Bike
10 KB Swings
10 Pull Ups
10 Sit Ups
10 Push Ups
10 Hip Extensions

5 rounds

Friday, March 18, 2016

Crossfit Open 16.4 Friday Afternoon at the New Wood

Texted Jack Daly last night to see if wanted to go head to head so the plan was to go at 4:30 with him.   After a full day at the design center I was really wiped out.  Took a short nap and then went over and decided to play it by ear.   Felt good enough so decided to go after it.

OPEN 16.4

13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
M 225 lb. / 20-lb. ball

So did a big set of Deadlifts right out of the gate.  Felt pretty good and then just tried to stay with them.  Walls been went fine.  Big first set and then chipped away.  Got to the row and used it to recover and get ready to bang out HSPU.   Gave myself plenty of time.  Over 4 minutes. Had no confidence in my kipping HSPU's so went strict out of the gate and did  somehwere between 8 -10.  This was the big mistake as it really took a lot out of me.   I ended up failing at least 3 because my feet fell off the wall.  The workout was the HSPU and that is my weakest movement.  Need to work on the kip.  Ended up with 23.  for a total of 188 reps.

Strategy for a retest will be to do smaller sets out of the gate and to kip!  These wods have been good to me. 

Run and Squats

Went for a run this morning.  Every half mile I stopped and did 50 squats. Once I hit 2   It was a sufferfest.  Not sure if it was the heat or it was the lack of running. Probably both.

Tuesday, March 15, 2016

Crossfit St Thomas

Here is the view as I left th resort to visit Crossfit St Thomas.  Easy taxi ride but I forgot that rides are shared.  

Get paired up with a guy who turned on the the husband of the owner.   Super nice guy.  The gym was great the caches were great.  


Front Squat
5-5-5-5-5 Starting at 60%
185, 195, 205, 215, 225
Tweaked my side right below my rib cage on the last lift.  
20 KBS (53/35)
15 Box Jumps (24/20)
10 SDLHP (95/65)
5 Bar Facing Burpees

4 rounds plus 14 

We made a trek in the explore the town in the afternoon. On the way there we saw dark smoke that we found out was from a yacht that caught on fire in the Harbor.  See the massive cuisine ships,crazy big. 

Here are a few shots from Blackbeards tower. 

Monday, March 14, 2016

Body Weight Stuff

After a night of restless sleep including a dream about 7 minutes of Burpees I decided to take a rest day from Wods.  Did I mention my legs were even tired in my dream? Limited today's wod t body weight movements.  

Before that we took the ferry to St John.  A few photos from the trip and from yesterday. 

Sunday, March 13, 2016

Painstorm XV - Dumbbell Hell

Hotel gym day so ilooked on the Internet for a new dumbbell wod and came up with a doozy,
Painstorm XV - Dumbbell Hell 
Big Dawgs = 7 rounds
Pack = 5 rounds
Puppies = 3 rounds
BC = 1 round

FOR TIME- choose your own weight

There was no way I was doing 7 rounds , nor 5 rounds. That was too much.  I went with 25lb weights and 4 rounds and it was still very hard.  

10 ManMakers aka ManEaters
20 DB deadlifts
30 db snatches
40 Waiter's lunges
50 DB swings

Total time 40:16

Saturday, March 12, 2016

50's Ladder

For time (24 minute cap) 50 Calorie Row
50 Box Jump Overs, 24/20
50 Deads, 185/125
50 Wall Balls, 20/14
50 Trunk Twist with Med Ball
50 Wall Balls
50 Deads, 185/125
50 Box Jump Overs, 24/20
50 Calorie Row

Made it to the Box Jumps - 7 reps

Friday, March 11, 2016

Crossfit Open 16.3

I wish I had felt as fresh as I did last night this morning.   Definitely a bit tired but still going to get after it.  

“Open 16.3”
10 Power Snatches (75/55)
3 Bar Muscle-Ups

88 reps

First round of snatches was way harder than it should have been.

Missed 7 Rounds by the 3 muscleups.  Need to find 30 seconds or so.

Thursday, March 10, 2016

75% effort

25 AMRAP @75% effort
250 m Row
50- DUs
10- Ring Rows
20- Situps

Stayed nice and steady until Stephen Saber matched my pace and turned it into a row off.  That made it more fun.
6 Rounds plus 50

Had fun watching Doug and Cory get after it.

Wednesday, March 9, 2016


First running wod of the early spring.  Still a bit dark and cool but forecasted to be in the 70's.

Every 8 minutes:
400 m Run
10- Thrusters 95/65
15- Box Jumps 24/20”
x 4

Runs felt great.   Foot held up but more importantly so did my wind.  I wasn't so gassed I couldn't pick up the bar.

Rd 1 - 3:00
Rd 2 - 2:45
Rd 3 - 2:42
Rd 4 - 2:39

A1) 3 x :30 Arch Hold
A2) 3 x :30 HS Hold Against the Wall

Tuesday, March 8, 2016

D&D (Deadlifts and Dips)

A1) Deadlift 8-8-8-8-8


A2) Dips
5 x (5-10) Kipping


Sunday, March 6, 2016

More like a 1 minute drill

2 Rounds of:
Min 1: 5 Snatches, 135/95 + 10 TTB

Min 2: 15/12 Calorie Row
Min 3: 5 Clean and Jerks, 135/95 + 10 TTB
Min 4: 15/12 Calorie Row
Min 5: 5 Thrusters, 135/95 + 10 TTB
Min 6: 15/12 Calorie Row

rest 3 Minutes

Scale weight accordingly which is what I did.   I used 115lbs for all movements and you really had to keep it moving.  Made it through all the rounds but barely.  Would not of if we hadn't added in the rest between rounds.