Saturday, July 30, 2016

Craic Olympics

Craic Olympics:  

8 Individual Efforts
  1. ­500 m Row
  2. ­Max UB pullups
  3. ­400 m Run
  4. ­2 min DUs
  5. ­Max UB HSPUs 
  6. ­Max snatch 
  7. Max s2oh 
  8. Max deadlift
Mini Workouts  *All in partnerships.
  1. ­800m by 200m (2 people run twice, alternating) 
  2. ­50­ Burpees to 45# plate & 75­ wallballs
  3. ­2 people 5 AMRAP of 15­ Power Cleans 95/65 & 10­ Pullups
­2 Rounds for time of:
30 Russian KB Swings (53/35)
50ft Sled Push (25ft x 2) +50#/+25# - *Both partners (1 male/1female) complete two rounds at the same time, your finishing time is the when the  slower partner finishes.

Team Workouts 
­1. Oh My Hardio
P1: 100­Double Unders
P2: 500m­Row
P3: 50­ Box Jumps/Step Ups 24/20”
P4: 400m­ Run
P5: 100­ Double Unders
2. ­Iceman, part trois
*All teammates compete, one person works at at time
For max points in 4 mins:
Ring Row @ 45degrees= 1 point
Pullup = 2 points
C2B = 5 points
Bar MUs = 8 points
3. Pick Things Up, Put Them Down
*3 men/3 women with separate bars have 4 minutes to deadlift a maximum total weight as a team. Any weight can be added/removed from the bar at any time. Any number of reps can be completed by any person.

First off great event - Well planned, well organized and well executed!  I had gone into not knowing whether I would be able to do anything because my upper back was a bit messed up from TGU's and not knowing whether the team would have any events open.  I also made a last minute petition and got Susie in as well which made it more fun.

I ended up doing a lot more than I expected:

  1. Max UB Pullups - Felt great just moving through them and thinking I could easily get 48. Not sure what happened as I went from fine to no grip and dropped off at 44.  Oh well
  2. Floater -Teamed up with Eli on this one.  First round felt great. 2nd round it got a lot harder.  This really took a lot out of me.  Felt just like I did after the Norcal master events with running and KBS.
  3. Susie and I teamed up on the burpee and wall ball wod. Short and fun
  4. Oh My Hardio - Did the first 100 Dubs.  Shoe came untied on jump 1 - managed 65 UB with a shoe lace hitting the rope every time.  Our team did well even though I messed up
  5. Ice man - Did Bar MU's - got 12 or 13 in 2 sets
  6. Teamed up with Dougie and Jim and we did DLs @225 - did sets of 5 or 7

Coach Munchbachs Post Game Analysis
Team Qatar,
Thank you very much for the fun today!
I could not have been more pleased with everyone's efforts, patience, and participation.

Just as a quick recap...
  • Cami T. – PR on unbroken pull-ups! Cami is nursing an ankle injury and was a great teammate today as most of the events were ankle prohibitive.
  • Catherine – CLOSING SPEED on the shuttle run and tied a PR in the snatch event.
  • Doug – Stayed upside down for 4:30 without passing out; also managed to do 46 HSPU in that time. Competed with John and Jim in the final DL event and put up a huge number... more on that in a bit.
  • Ellie – Took a bullet for the team and completed the floater event (and completed her first ever sled push!) which helped us place first in that event!
  • Eric K. – PR'ed his 500m row and tackled that gross 5min AMRAP abomination with Nick.
  • Jim C. – Was down for anything. Nearly got 100 unbroken double-unders and competed with John & Doug on the deadlift event to lift a total of over 38,500 lbs. in 4 minutes.
  • John D. – John did a massive amount of pull-ups, double-unders, and wallballs to help the team. His CrossFit career goes waaaaaaay back, so I'm not sure if he PR'ed, but who cares! It was a Herculean performance.
  • Kathryn – Ran the 400m #NoOneLikesRunning and PR'ed her deadlift by 20 lbs.!
  • Laura – PR'ed her deadlift by a country mile! Welcome to the 305 club, LC!
  • Meghan – PR on her deadlift, did that gross 5 min thing with Nikki, then deadlifted again in the final event.
  • Neil – PR on shoulder to overhead and also took a bullet for the team with a 400m run.
  • Nick – PR on snatch and conquered the 5 min AMRAP with Eric.
  • Nikki – PR on unbroken handstand push-ups and did 50 box jumps in record time; also was subjected to 5 min gross thing with Meg.
  • Susie D. – Last minute add-in! Came out hot with a 500m row at 1:46 then held court during the wallball/burpee workout while in a tennis skirt. Two claps for Susie.
  • Web – Dominated the 400m and 2x400m running events. PR'ed unbroken pull-ups. Then took another 400m run without complaint. Also did around 20 bar MU to help propel the team to a second place finish in Iceman.
Everyone stepped outside their comfort zone today, did more than they thought possible, and (I hope) had fun.

Friday, July 29, 2016

Reverse Jerry

Happy Anniversary Suzzara

Wodding with the rowing gang!

Reverse Jerry

2k Row
1 Mile run with weighted vest
2k Row

Row 1 - Felt good and in control


Run - tried to close the gap on Anthony. All good until my back started to spasm.  

Row 2 - So hot - really overheating



Thursday, July 28, 2016


We did baseline as an AMRAP last year with a first round completed time for a score and then total rounds.  Had planned on going head to head with Anthony but wasnt ready because my erg monitor was glitching so waited another minute to go.   Row went well but stumbled a bit on squats and lost a but of time.   The rest that followed were smooth. 

A) Baseline
500 m Row
40- Air Squats
30- Situps
20- Pushups
10- Pullups

Time - 3:49

B) 1 RM Turkish Getup
*Practice both sides, then max out with your stronger side
(20 mins)

44lbs, 44X2, 70 and then 95lb barbell

Jack @ Acadia Ocean Instiute

Wednesday, July 27, 2016

Left Me Dizzy

4 Rounds
10 Quick Pulls
Sled Push - Pull

This completely kicked my ass. Im not sure why.  No power in the engine room on the sled.  Left me really struggling.

4rds after on the following:

10 Bent over rows @70lbs
10 KB Deadlift @70lbs
ME Pullups

I was ready to be done but Anthony wanted to run 1 mile with the weighted vest.  Even that was harder than it should have been.  At least I was wearing blue.  I like blue so that is a positive thing. Oh yet Adam Manchester PR'rd his Squat Clean. Nice work boss.

Tuesday, July 26, 2016

Mike Power Wod

“Me and My Buddy”
3 Rounds For Time:
20-Front Squats w/ buddy
200m-Overhead Run w/ buddy
20-Push-ups Alt. Hands on Buddy
20-One Legged Ball Slams (10 each)
Forced 1:00 Rest
My buddy = Medicine ball

On paper this looked straightforward and not too bad.  Add a 30lb med ball and it changes the game completely. 

Round 1 - 6:30
Round 2 - 7:09
Round 3 - 8:28

You see how the wheels came off in the 3rd round?  I seem to be missing that extra gear. 

Monday, July 25, 2016

Row Wod

Back at it with the Rowing Crew.

5 Rounds
1K Row
10 Thrusters @95lbs
10 T2B

Row 1 -  3:49
Row 2 -  3:52
Row 3 - 3:58
Row 4 - 4:01
Row 5 - 3:58

Tried to stay close to Anthony and Dave.  Good Wod

Sunday, July 24, 2016

Dorr Mt Hike

Fun leisurely hike up Dorr.  Perfect weather.   Plus 100 Body Weight Movements.

Saturday, July 23, 2016

Hike and Erg - KBS

Jack, Anthony and I did Parkman and Bald.  Great hike. 

Short wod later 
4 rounds 
Partner wod 
250m row 
While other partner dos KBS 

Friday, July 22, 2016

Open WOD 15.3

Got a incident call at 3am so I missed the 5:30am call and was really feeling worn out. Bummed as Rob Potash and Ryan were both in class.

Open WOD 15.3
100-Double Unders
  2 Rounds plus 1 = 315

Really struggled with the wall balls. So tired

3 Rounds:
:30 Hollow Hold
10 each- DB Bent Over Rows
10- Hanging Straight Leg Raises

Thursday, July 21, 2016

Erg Duathlon

Planned repeat of the Patriot Day dualthon with Anthony.  We got Eric Girad to join us as well. 

2k Row
300 Cal Airdyne
1K Row

1- 7:34
2 aprox 26:50 minutes
3. aprox 4 minutes


Fun to do this with these guys.  

Wednesday, July 20, 2016


Big class so we had two heats. My expectations were low even though yesterday was a rest day.  My
My man Anthony was supporting me on the way on Nancy.
legs just arent snapping back.  The feel tired and Im still slowed down by some kind of issue in my right leg.   I remember when I looked forward to this wod.  My running is just not anywhere near what it used to be.    The first run felt good but I was disappointed it wasnt faster. I was hoping it would be a sub 1:40 but it was closer to 1:45.   That only meant the next runs would be progressively slower.   Good pacing but didnt break 14 which was my goal.

For Time: “Nancy” 5 Rounds
400m- Run
15-OHS 95/65

Total time 14:07

Recent Scores -

4/21/15 Chicago - 14:40
4/17/15 Dedham - 13:41
8/31/15 San Francisco - 12:35 Squats and then run

Look forward to doing that one again. 

Monday, July 18, 2016

Metcom & Max Squats

A) 6AMRAP 10-Swings

4 Rounds plus 1
This was way harder than it should have been.  I am very sore from yesterdays workout.

B) Back Squats 1 Rep Max

A) 1 x ME T2B (compare to score from 6/20)
B) 3 Rounds:
15- Kipping Hanging Knee Raises
15- Arch Ups

Sunday, July 17, 2016


Needed a workout that wasn't a complete beat-down but forced us to do some work.  I found this one online.

It looked pretty straightforward on paper but I knew I was in for trouble when Dennis had selected his weights and they were what I was planning on doing.   So I had to go up in weight.

1 Lunges - 40lbs
2. DB Thruster - 30lb
3 Renegade row - switched between 30s and 40's

This was way harder than I expected.  The reverse lunges were take me over 45 seconds and I missed by 2 in the last round.  Ouch

Saturday, July 16, 2016

Abbate hero Wod

Big turnout today for a Saturday morning beat-down.  Chris Pucchi was in the house for what was is
going to be his last wod before he heads off to Vandy for Med school.  He will me missed.   I thought today the run would be enough to create some separation from Mr Kick My Ass Anthony Demusis. 

“Abbate”  For Time
* 1 Mile Run
* 21 Clean-and-Jerk (155/105 lbs)
* 800 Meter Run
* 21 Clean-and-Jerk (155/105 lbs)
* 1 Mile Run

Total time -  33:49

Well the plan was working for the first run where I started off at the front until the half mile mark where I was passed by Dennis.   We opened up a nice gap as we came in from the first run in 7:30.  I took my time on the first sets of C&J's and they were brutally hard.   DeMusis crushed them and was out the door and had 200m on me which is at least a minute.  He added to that in the 2nd set of clean and jerk and it was all over but the crying.   I was hoping to finish the last set of C&Js as Dennis and then draft off of him but that didnt happen either.   So I settled in and tried to minimize my losses.  At the turnaround Chris was gaining on me and my goal was to hold him off as long as I could.  I made it to Corner of Ames and High before he left me in his wake.    Need to do that one again when it isnt so hot. 


Well-defined methodology and  best practices – architecture, integration, and execution

Thursday, July 14, 2016

Day 3 Carmel Run

Repeat of yesterdays route this time with Dennis.   A little faster every day.  Need to do more running.  The watch also picked up right from the start.

Wednesday, July 13, 2016

Day 2 Carmel CA Run

Slept in an extra 15 minutes and missed Dennis, so solo run.   Took a new route and its all good.   Misting and temps in the low 50"s

Tuesday, July 12, 2016

Day 1 Carmel Run

Dennis and I out for a short run.  Felt ok. 3 Mile run

Sunday, July 10, 2016


5 Rounds for time @ 115 lb 15 deadlifts
12 hang power cleans
9 front squats
6 push jerks

Total Time - 17:40

I knew this was going to be horrible before I even began.   Even worse because Anthony was ready to go hard so he could crush me.   I resigned myself to the fact that was going to occur and focused on limiting my losses.   Next week will be an easy week with just a few runs and my body weight work.   

Saturday, July 9, 2016


Havent been sleeping well, and have not taken a rest day in a decent while so I knew this was not going to be easy.   We had a big turnout at Craic Masters - Anthony, Steve, Jason, Danny, Dennis O, and Mark.  

30 Cal Row
30 Thrusters 95/65
30 KBS 53/35
20 Cal Row
20 Thrusters
20 KBS
10 Cal Row
10 Thrusters
10 KBS


I would have like to have gone unbroken or done 2 sets in the 30s and then unbroken.  That did not happen on the Thrusters.   Anthony opened up a lead on the rower and never looked back.  

Friday, July 8, 2016

Leg Crusher 2 the sequel

A) Row 500m Rest 3:00
X 4

Rd 1 - 1:37 - felt good for first one and limited warm up
Rd 2 - 1:36 a bit better but that took a lot of me
Rd 3 - 1:44 - Shit the damper must be broken as that is ridiculously hard. 
Rd 4 - 1:45 Wow that was impossibly hard

B1) Back Squats

Legs were wobbly before I even started
225, 255, 275,
275, 295, 305

B2) Chest 2 Bars

Thursday, July 7, 2016


20 EMOM 
4- Push Press
10- V-ups
15- Cals Row
50- Double Unders

Wednesday, July 6, 2016

Row Club

I was able to sit in with the row club today.  It was  great to join them even though they were most through the first of the 2k Rows. 

2K at 30 sec slower than your PR.
Rest 5 min
2K at 20 sec slower than your PR
Rest 5 min
2k at the best you can do

Assumed that my best 2k Row is close to 7:15

Round 1 -  7:45 not bad with no warm up.

Round 2 - 7:30.4

Round 3 - 7:44

 Revs vs NYFC =

Look who paid a surprise visit to our seats.   We were all so excited to see Tristan!

Tuesday, July 5, 2016

DLs, Wall Ball and Runs

Warm Up 12 EMOM
15 Situps
200M Run
10 DL
1 Minutes Rest

20- Deadlifts 225/155
30- Wallballs
400M- Run

This was just plan hard.   Kept the pace high, DLs slowed me down.  Wall Balls were good. Running was terrible.

2 Rounds plus 50 reps plus 200m