Tuesday, April 26, 2016

3 X 5 min AMRAP

5 AMRAP 10 Burpee Box Jumps
5-Snatches 115/75
Rest 5 mins

1. 3 Rounds
2. 3 Rounds +2
3. 3 Rounds +3

My workouts have been less than stellar.  Im just broken right now.  Broken Toe and this quad issue is making it hard to really put the effort in. 

Monday, April 25, 2016

Lift Stuff

A)Hang Cleans
(20 mins)

B) Back Squats
1 Rep Max


Sunday, April 24, 2016


I dont know if its my foot or just a overall loss of conditioning but these WODs have been wicked hard.  Just dont have the strength I usually have.  Anthony blasted the first row. He finished and I still had somewhere between 8-10 calories to go.


50 Calorie Row
40 Front Squats
30 TTB
20 Push Jerks
10 C2B

Barbell - 135/95


The brain-trust coming up empty on C2 Rower

Saturday, April 23, 2016

Poseidon – TIDAL WAVE

Part 1
1K Row For Time
Right Into Part 2 “The WAVE”…
8, 6, 4, 2, 4, 6, 8 Of
Clean and Jerk
Box Jump Overs
Then Finish Off With
1K Row

***Divisional Load Prescriptions

155/105 – Immortal
135/95 – Demigod
95/65 – Mortal

Box Height – 24/20 For ALL Divisions




***There are TWO separate SCORES within Poseidon***

>>> Score 1 is your 1K Row time on the 1st 1K Row

>>> Score 2 is your TOTAL time for ALL (1K Row + The WAVE + 1K Row)

The Tie-Break (if needed) will be your 2nd 1K Row time

Huge turnout for Craic Master - Both Den1 and Den2, TAG, Eric Klein, Steve M, Paul C and a guest appearance from Doug Perry as well as Anthony. I opted to just do RX and it was hard enough. 

Row 1 - 3:37.6
Total time 19:06
Row 2 4:05.1

Friday, April 22, 2016


A) 1-Hang Clean + 1-Clean + 1 Jerk  (20mins of work)

135, 135, 135(2) 155, 185, 205, 215,  225 (HC) and then fail
+3 Cals Rowed Not enough rowers so subbed Airdyne
+3 Burpees over Rower

Made it  through round of 15.  Did 13 Calories

103 Total Reps

Tuesday, April 19, 2016


My foot is still bothering me but I still put the work in.

A) Hang Snatch
B) For Time:
Snatches 95/65
Box Jumps 30/24”


Monday, April 18, 2016

Patriot Day Erg Duathlon

Mid Morning workout at Craic Dedham.  Its nice to not be in a rush and have the sun already out for a change.   Did my 100 body weight WODs and then decided to do the ERG duathlon I did a short while ago.  I knew pretty early on this would need to be shortened at I labored right from the start.

2k Row -8:14

300 Cal Airdyne - shortened to 200 Cal - 16:17

2k Row - Shorted to 1k row -4:25

Total 28:56

Tris club had a 5v5 tournament which was a lot of fun! Tris ended up in the goal because of an injury and actually played well.

Sunday, April 17, 2016

3-1 Loss

First game of the season.  We went up 1-0 in the first half and then gave up a tieing goal late in game and it got worse from there as we gave up a 2nd and late 3rd. My foot was hurting me after the game.  Not sure when it happened but here is what I found when I took my shoe off. Not good at all.

Saturday, April 16, 2016

Rough Restart

Got back in the gym after close to two weeks of illness.  It was a complete bummer as I missed the true Ares test and my conditioning is way off.     Good news is we had a big group of Craic Masters

Warmed up with Ares at 95lbs

So 1 Round of

2 Back Squat
9 Shoulder To Overhead
6 Hang Power Cleans
3 Power Snatch
6 OH Squats
9 Deadlifts

Then into a wod as follows@95lbs

30 Barbell Facing Burpees
30 Calorie Row
15 Power Snatches
60 Calorie Row
15 Power Snatches
30 Calorie Row
30 Barbell Facing Burpees


Rx Loading - 115/80

Sunday, April 3, 2016

Ares test run

We were down in NY for the weekend to take HC to the Lion King.  Opted to rest on Saturday as I am still feeling worn out.  Probably a good idea as I had a sore throat by the end of the night on Saturday.   Sunday we had brunch and drove back up to Boston missing the snow storm that had passed thru in the early morning.  Felt the need to do my body movements in the gym and then test out Ares as it has me a but intimidated.  My plan was to do each of the two movements and move up
a weight each time.

5 Min AMRAP Of
12 Back Squat
9 Shoulder To Overhead
6 Hang Power Cleans
3 Power Snatch
6 OH Squats
9 Deadlifts
Divisional Load Prescriptions

 Round 1 I did 95/55 - Mortal. This felt pretty good but it certainly wasnt easy by any stretch.  It might have been because it was my warm up.  OHS were tough

Round 2 - 135/75 - Demigod. It was certainly but surprisingly I felt better.

Round 3 - 155/95 - Immortal. Got through the first set of movements but my grip was absolutely shot.  Took one shot at the Snatch and got the first one but there was no way I was getting 3 and then the OHS.  Will try again.