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

Saturday, October 29, 2016

Mighty Mouse

“Mighty Mouse” AMRAP 18:
30 Thrusters (95/65#)
30 Box Jumps (24/20#)
30 Calorie Row
30 Toes-to-Bar

Roster - Dr Gold, Steve, Anthony, Den2, Dennis O, Daniel, Jamie, and a special appearance by Ryan O'Leary. 

Good to have Ryan and Anthony to chase. 

2 Rounds

Friday, October 28, 2016

Partner Row

A) HSPU Practice -Wall Walks (5-10)
-Kick-Ups to wall(5-10)
-:20 HS hold on wall(3-5)
B) 2-Partner Row
For Time:
1500m Row
*20 pulls each*
Rest 7:00
Teamed up with Sean for this.  Good workout for sure.

Rd 1 - 5:11.9
Rd 2 - 5:03.7

Thursday, October 27, 2016


A) Hamstring Mobility Work +   

Min1-15/10 Pushups
Min2-10 Pullups
Min3-15 Situps with 25lb
Min4- 20 Lunges w 2 - 25lbs

Extra Work:
3 x 1:00 Run/AD/Row at 90%, rest 1:00
Rd 1 - 27
Rd 2 - 32
Rd 3 - 29

Monday, October 24, 2016

Cleans and The Reaper

A) Hang Squat Cleans (Build to a heavy single in 20mins)

Partnered with Ryan O'Leary - talk about humbling.
135(5), 165(2), 185(1), 205(1), 215(1) 235(1), 245 (F)

A) “Headless Horseman”
Aka The Reaper
+2-KB Swing 70/53
+2-KB Squats 70/53
50m-Right Side Farmers Carry 70/53
50m-Left Side Farmers Carry 70/53
2,4,6,8,10,12 plus 45m carry

Sunday, October 23, 2016

Triplet from Hell

Triplet from  Hell

Just Den2 and me getting after this one.

AirDyne - 30, 25, 20, 15, 10, 5
Goblet Squat 5,10,15,20,25,30
KBS 5,10,15,20,25,30


Saturday, October 22, 2016


20- minute AMRAP
60 Calorie Row
50 Toes to Bar
40 WallBall
30 Cleans @ 135lbs
20 pull-ups
274 reps

Anthony beat me by 3 reps. Not bad as he killed me on the row. 30 reps better than last time -


Good roster of masters - Doc, Eric Klein, Den2, O'Rourke, Gormley , Potash, Mammone, Jay, Danny, and Anthony

Friday, October 21, 2016

Life Gauntlet

For Time:
500m Row
10-C&J 135/95
10- C2B
20-Cleans 135/95
30-Deadlifts 135/95
400m Run


Thursday, October 20, 2016

Lifting and AD

 A1) Bench Press  3-3-3-3-3
A2) Weighted or PA Pullups
A3) KB Bent over Rows

Extra Work:
3 x :30 AirDyne/Assault Bike @ 100%, rest 2:00 between

Ride 1 - 29 calories
Ride 2 - 25 calories
Ride 3 - 23 calories

Did the work. Harder than anticipated.  Back of shoulder still not 100%.

Wednesday, October 19, 2016

Should have a name

For Time: 750/500m Row or 30/20 Cals Air Dyne or Run 400m
-3 Rounds
5-Deadlifts 225/155
15-Box Jumps
750/500m Row or 30/20 Cals Air Dyne or Run 400m
-3 Rounds
10-Deadlifts 185/125
15-Burpees over the bar
750/500m Row or 30/20 Cals Air Dyne or Run 400m
-3 Rounds
15-Deadlifts 135/95
15-Toes to bar


Saturday, October 15, 2016

Row & C&J

100m Row
10 C&J @95
200m Row
9 C&J @105lbs
300m Row
8 C&J @115
400m Row
7 C&J @125lbs
500m Row
6 C&J @135
600m Row
5 C&J @145lbs
700m Row
4 C&J @155
800m Row
3 C&J @165lbs900m Row
2 C&J @175
1000m Row
1 C&J @185lbs

Total time - 36:03

I will have to look at my row splits when I am there on Monday.  Forgot to note them but they were not good.

Thursday, October 13, 2016


A)T2B Skill Work +
B) 21 EMOM
Min 1- 15 Box Jumps 24/20
Min 2- 10 T2B
Min 3- 200m Run/Row

Wednesday, October 12, 2016


“Annie” 50-40-30-20-10
Double Unders
10min Time Cap

Extra Work:
1:00 each- Calf Stretches
3 Rounds:
10- Arch Ups
10- Hanging Straight Leg Raises
*”Annie” is a Craic favorite, let’s go for some board scores

My name was erased from the Annie leader board a few months ago.  It made me sad but getting back on the board was completely within my control.   Got in late last night so opted for the 6:30am class. Skipped the kipping drills and worked on my shoulder which is bothering me.   My double unders were on feek.

Time - 5:36  PR beat my 5:45 from a few years ago.  Oops not a PR - actually did a 5:15

Monday, October 10, 2016

Wodapalooza® Fitness Festival Miami

I have to thank Jarrod and Sarah for the kick in the pants to do the comp.    Although I would have liked to have done the wods under more ideal conditions I was pretty happy with my performance.   I especially happy with myself.  I was able to be relaxed enough to only do the wods once versus trying to improve by 1 or 2 reps.   If I could do one wod over it would be WOD 5.  No excuse on that one I just dogged it.  Funny about that one as I actually had people I was competing against.  

I will take the 18th place finish.  Just out of the money to qualify, as the first 15 spots were automatic.

WZA 2016 Week 3, WOD 6

Here we go last WoD of the Wodapoolza qualifier.  Thank goodness for the extra day otherwise it wouldn't have happened.  Had to wait till morning classes finished at the WOD and then had a short window to get the workout in before I needed to be home. Jack and I were due to visit some of the local universities. 

Complete as many rounds as possible in 15minutes of 10-8-6-4-2:
* Hang Power Cleans
* Lateral Over-the-bar Burpees
* Toes-to-bar

Intermediate/Scaled, Master’s 45-49, Master’s 50+, Youth 16-18:
Men: 95/115/135/165/185/205lbs

2 Rounds plus 10 HPC and 3 Burpees

Saturday, October 8, 2016

WZA 2016 Week 3, WOD 7

Dreamforce put a major crimp in my workout regime.  This weekend is not going to be much better with the Coastal Soccer tournament.    Susie and Jack were up early so I went over to the gym so I could get this wod in before I had to drive down to the cape.  Warming up on the rower I felt good for the first 100 meters.  Not well rested after the red eye.    I was still optimistic until I got into the thrusters and was way more gassed than I should have been. 

WZA 2016 - Indy Online Challenge - Week 3, WOD 7

1000m Row
30 Thrusters – 95lbs/65
12/8 Ring Muscle-ups 

Even though I was sucking wind I thought I would recover and fly thru the muscle ups.   Nope thats not how it happened.  I was half way thru in good time and then started failing msucle-ups - 3 for the record.  Then it became a panic to beat the 12 minute cut-off which I barely did.  On ward. 


Tuesday, October 4, 2016

Dreamforce WOD

I wasnt sure I was going to be able to stay for the Dreamforce WOD so when I got to Flagship I got busy to get something in.    Did my 100 bodyweight movements and then got on the airdyne and did a 10 minutes max calorie ride.   I did it a maintanable pace versus a pace that would absolutely destroy me.   WOD 1 - 10 min max calorie 113 calories

By then they had posted the wod and it was
Teams of 4  - 20 minute AMRAP
Max Rep Deadlift 135
Max Rep Air Squat
Max Rep HR Push Up
10 x Burpees

Everyone works at the same time and the group rotates after the 10 burpees are completed.

We did
377 Deadlifts
579 Air Squats
387 Pushups

Saturday, October 1, 2016

WZA Wod 5

Original plan was to do it at 9:30am with Sarah and Giorgio but with so much stuff to do with the house I decided it would be better to do at 7am before the 8am meeting we had at the house with the contractor.
Craic Masters was an absolutely zoo today.  I think it was the most people we had.  Trying to organize this qualifier and video tape it was a bit of a fiasco.  I wont blame the chaos on my performance as I was absolutely sucking wind.  
In 17 minutes, complete as many rounds as possible of:
Elite/Rx, International Cup, Master’s 35-39, Master’s 40-44:
·       20 Handstand Push-ups
·       20 Alternating Pistols
·       20 Pull-ups
·       20 Wallballs – 20lbs/14  - 10ft target
Intermediate/Scaled, Master’s 45-49, Master’s 50+, Youth 16-18:
·       15 Hand-release Push-ups
·       15 Goblet Squats – 53lbs/35
·       15 Pull-ups
·       15 Wallballs – 20lbs/14 – 10ft target

Workout 5 is scored as the total rounds and reps completed within the 17 minute window.
*Tie-breaker is the time it takes to complete the first two full rounds.

Score -  5 round plus 3 reps